FK.DW Monday 091109

Buy In

Pull-Up 2x10

Strength

Press 5x1

Conditioning

3 rounds for time of;
Row 20 calories
15 Box Jump
15 Ring Dips

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 051109

Buy In

Suitcase carry - 25Kg/50metres

carry a weight plate in your right hand for 50 metres. Switch hands and return to the start

Strength

Squat 6x2 @80% max

Pull-Ups 3x3

Conditioning

AMRAP 10 minutes of;

5 Pull-Up

10 Push-Up

15 Squat

Cash Out

Muscle Up progression

(Negative MU/Jumping MU/Kipping MU/Kneeling MU/Seated MU/Dead Hang MU)

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 291009

Buy In

5 broad jumps for distance

Strength

Overhead Squat 5x3

Pull-Up 5x3

Chin-Up 5x3

Power Clean 5x3

Cash Out

PNF/Flexibility work

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 101009

Buy In

Shoulder dislocates

BWLA Drop progression

Strength

Clean and Jerk 5, 5, 5, 1, 1, 1, 1

Conditioning

For time

2, 4, 6, 8, 10 reps of

pull-up

chin-up

wide grip pull-up

close grip pull-up

Mountain climber pull-up (the bar is grasped while standing directly below the bar, palms facing each other but hands some distance apart. The head alternates going to the left and the right with each chin-up. )

Perform 2 of each type, then 4, then 6 and so on.

Scale numbers to ability so you can complete the ladder (2, 4, 6, 8 - 2, 4, 6 etc).

Cash Out

PNF Stretching and foam roller work

Post weights and times to FK.UK

Have fun!