FK.DW Saturday 211109

Buy In

2x3 Clean High Pull

(video courtesy of Catalyst Athletics)

Strength

Squat 5x5 @ 85% max

Conditioning

5 Km interval workout;

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Compare to 231009

Cash Out

Pistol Progressions

Post weights and times to FK.UK

Have fun!

FK.DW Tuesday 271009

Buy In

Acceleration Drills: 5 x 20 metres (with tyre if available)

Stay in the acceleration phase, which means staying low and driving with the legs and the arms. Run through the 20 metre mark before you start to slow down.

Conditioning

3 Rounds for time of;
15 Pull-Up
15 Thrusters

For Thrusters use 50% max press weight.

Cash Out

Pistol Practice

Post weights and times to FK.UK

Have fun!

FK.DW Friday 231009

Buy In

2x3 Clean High Pull

(video courtesy of Catalyst Athletics)

Strength

Press 3, 3, 3

Push Press 3, 3, 3

Jerk (split or Push) 3, 3, 3

Conditioning

5 Km interval workout;

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Compare to 090709

Cash Out

Pistol Practice

Post weights and times to FK.UK

Have fun!