FK.DW Friday 041209

Buy In

BWLA Drop progression

Strength

Snatch 5, 5, 3, 1, 1

Conditioning

For time

40 Box Jump/10 KB Swing

30 Box Jump/20 KB Swing

20 Box Jump/30 KB Swing

10 Box Jump/40 KB Swing

Use a weight that allows you to work at a constant pace.

Cash Out

Sprints: 2x100m

Post weights and times to FK.UK

Have fun!

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 Thursday 060809

Looking at sprinting today, over a variety of short distances. Each distance should have a different feeling. For the two shorter distances you should be looking at working the acceleration from the start line. The two middle distances work on the transition from acceleration to all out sprinting and the 100m finale puts it all together. The minimal rest between runs also serves to work on our anaerobic endurance so it's a two for one!

Buy In

Snatch Drops 3x2

Strength

Squats 3x5

Conditioning

For time:

Sprint 20m/walk back. With no other rest, repeat for a total of 5 times (100m)

Sprint 40m/walk back. With no other rest, repeat for a total of 4 times (160m)

Sprint 60m/walk back. With no other rest, repeat for a total of 3 times (180m)

Sprint 80m/walk back. With no other rest, repeat for a total of 2 times (160m)

Sprint 100m (100m)

Total distance: 700m

Cash Out

Muscle Up progressions (some good information on these can be found at Beast Skills)

Post weights and times to FK.UK.

Have Fun!