Tuesday, 7 April 2009

Dead Rising

Strength
Deadlifts: 3x3
Maintain good form on all reps. 

Metcon
For time:
Walking Lunges x26 (13 each leg)
21 Pull-Ups
21 Sit-ups
Walking Lunges x26 (13 each leg)
18 Pull-Ups
18 Sit-ups
Walking Lunges x26 (13 each leg)
15 Pull-Ups
15 Sit-ups
Walking Lunges x26 (13 each leg)
12 Pull-Ups
12 Sit-ups
Walking Lunges x26 (13 each leg)
9 Pull-Ups
9 Sit-ups
Walking Lunges x26 (13 each leg)
6 Pull-Ups
6 Sit-ups

Optio: Start at 18 and work down
Legionary start at 15
Civilian start at 15 but only 10 lunges per leg.

Use bands/jumping pull-ups as required.

Skill Work
Pistols: Single leg squat progressions. Using a stack of weights, a bench, a chair or similar as a guide, squat down until you touch then come up again. Lower the target as you get more proficient.  

Post results to comments or yout FK.UK trog.

Vires et Honestas

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