4 x 5 Pull-Up
Strength
Handstand Push-up 6x2
Conditioning
Swim 1K or Run 5K or Cycle 10K
Cash Out
Ladder Agility drills
Showing posts with label amrap pull-up/power clean/swing. Show all posts
Showing posts with label amrap pull-up/power clean/swing. Show all posts
Thursday, 10 December 2009
Wednesday, 25 November 2009
FK.DW Thursday 261109
Buy In
BWLA drop progressions
Strength
Squat 6x2 @ 80%
Conditioning
AMRAP 15 minutes;
10 Pull-Up
10 Power Clean @ 40% max power clean
10 KB Swings (16Kg)
Cash Out
Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4
(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)
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