Wednesday, 8 April 2009

I feel the need..... (Thursday 09 April 09)

... the need for speed!

Front Squats today. A great variation on the squat: useful in it's own right and an integral part of development on the Clean technique. If you can't front squat well, there's no way the Clean and Jerk will come together.

Strength:
Front Squat: 5x3

Conditioning:
Looking at speed, agility and acceleration today.

AMRAP 15 minutes

40 Yard sprint w/tyre drag
Agility Ladder Ickey Shuffle (carry tyre)
40 Yard sprint w/tyre drag
Agility Ladder In/Out shuffle (carry tyre)

Optio/Legionary: As above without tyre.

Work on quick feet in the agility ladders and focus on the acceleration into the 40.

Skill
Hand stands. Aim for two minutes total hold (free or wall).

Post weights and rounds to comments or on FK.UK

Vires et Honestas
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1 comment:

  1. GU1 Strength and Conditioning9 April 2009 at 17:45

    Changed the conditioning workout slightly;

    AMRAP 15 minutes

    40 Yard sprint w/tyre drag
    Agility Ladder Ickey Shuffle (carry tyre)
    15 tyre overhead squats
    40 Yard sprint w/tyre drag
    Agility Ladder In/Out shuffle (carry tyre)
    15 feet on tyre push-ups

    Optio/Legionary: As above without tyre and just 10 of the squat/press-ups.

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