FK.DW Saturday 191209

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5x 5 second negative pull-up

Jump up to the top position then slowly lower yourself down, taking 5 seconds to fully extend.

Strength

Squat 1x20

Conditioning

AMRAP 15

10 Press @ 50% max

10 Sit-up

10 Air Squat

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PNF and foam roller

Post weights and times to FK.UK

Have fun!

FK.DW Monday 261009

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Hang Power Clean 3x2

Strength

Squat 5x3
Press 5x3
Deadlift 5x3

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Ladder agility work

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Have fun!

FK.DW Saturday 241009

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Planche Progressions

Strength

Squat 1 x20

Conditioning

3 rounds for time of

Sumo Deadlift High Pull - 1 min

Push Press - 1 min

Box Jump - 1 min

8 count body builder - 1 min

Double Unders - 1 min

Rest - 1 min

Use a weight that allows a fairly constant movement across SDHP and push press.

Compare to 091109

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Balance Drills #1

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 120909

Buy In

2 x 10 deadhang Pull-Up

Strength

Squats x 20

Use your 15 rep max amount or bodyweight, whichever is higher and work for 20 reps.

Cash Out

Handstand hold - 1 minute

Post weights and times to FK.UK

Have fun!