The blog has been looking a bit sparse since we started. I will be getting the camera out to take some shots of the Garage gym and sprint workouts very soon. Promise.
Strength Work
Front Squat
All: 3x5 work sets
Warm-up sets as required.
Try to aim for a PB effort on the last set.
Metabolic Conditioning
Buy In: Max push-ups - 1 minute
30-25-20-15-10-5
Burpees
Pull-Ups
Cash Out Max push-ups - 30 seconds
Aqualifer/Centurion: as listed
Optio: 20-15-12-9-6-3
Legionary/Civilian: 15-12-9-6-3-1
If you don't have a pull-up use either bands/assisted pull-ups or Jumping pull-ups.
Skill Work
Hand Stand progressions
(depending on skill level with these practise wall kick-ups, wall stand or the free standing hand stand)
Post time for metcon to comments (or better still, start a workout log at FK.UK).
Vires et Honestas
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