FK.DW Friday 301009

Buy In

5 x 40m sprint.

Sprint 40 metres, walk back to start line and repeat.

Conditioning

Tabata protocol of;

Push-Up

Bottom to bottom squat

sit-up

burpee

Cash Out

max Soccer ball keepy-uppies

Try for a minimum of 10 consecutive keepy-uppies. Perform push-ups according to number of keepy-ups completed.

<5> - 25

>5 and <=10 - 20

>10 and <=15 - 15

>15 and <=20 - 10

>20 - 5

Post rounds to FK.UK

Have Fun!

FK.DW Tuesday 04082009

Today sees the first repeated conditioning session so we get to compare results to last time and

see how we are improving.

We also see a change up in the rep scheme for the strength component; instead of 5x3 we are looking at a 3x5 - Can you do less sets with more reps at the same weight as you were using for 5x3's? The total reps is the same but the physiological effect is different. Some people prefer one over the other so give it a go and post your thoughts on it to FK.

Buy In

BWLA drop warm-up with Burgener progressions

Strength

Deadlift 3x5

Conditioning

Tabata Front Squat @ 25% Max

Tabata Press-Up

Tabata Pull-Up

Tabata Sit-Up

Compare to 100709

Cash Out

PNF Stretching and Foam Roller work

Post weights and tabata scores to FK.UK

Have Fun!