Friday Fun (27 March 2009)

Sorry guys, won't be there on Friday due to work commitments again. However, if you feel like a workout.........

Strength work
The Press (aka Standing shoulder press)
All
5x3

Metabolic Conditioning
Pyramid PT, (1, 2,3, 4, 5, 4, 3, 2, 1) for time
1 Pull-Up
2 Sit-up
3 Squats
Multiply reps by level of the pyramid. So on level 2 do 2 Pull-up, 4 Sit-Up, 6 Squats etc

Aqualifer/Centurion: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Optio: 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
Legionary/Civilian: 1, 2, 3, 4, 5, 4, 3, 2, 1

Use assistance bands/jumping pull-ups as required.
Add weight to Pull-Ups if desired for higher levels.
Rest as little as possible between sets and reps.

Skill Work
Work on balance. Stand on one leg and hold it for 30 seconds, then switch legs. Now do it again with your eyes closed - fun huh?
Accurate proprioception is essential for all sports and physical activities. If you can't maintain your balance with your eyes closed it usually means your brain has trouble figuring out where your limbs are in space without a visual cue. Improving this function will transfer to all skill activities - especially those where you are inverted like a hand-stand. See, there is method to my madness!

Have fun with it - think of me stuck in my office with clients draining my will to live.....

Post weights and times to comments (or start an FK.UK training log!)

Vires et Honestas!