TGI (Good) Friday (April 10 2009)

Well, it's Good Friday, but just because its a holiday that doesn't mean its a rest day; we're going to have to put in extra effort today to work off those Hot Cross buns!

Strength

Press: 3x3

Push Press: 3x3

Split Jerk: 3x3

Make sure the head is "through the window" or the rep does not count!

Conditioning

5 rounds for time of

5 x Thrusters (M: 60Kg/F: 40Kg)

10 x Pull up

15 x Deadlift (M: 60Kg/F: 40Kg)

20 x Box Jump (24 in.)

Optio: M:45Kg/F: 20Kg

Legionary: M: 30Kg/F:15Kg

Use bands or jumping pull-ups as required.

Skill

Pistol Progression (yes, again!)

Post weights/times to comments or your FK.UK log.

Just a quick reminder; you can now get SPQRFitness tee shirts and other apparel at www.spqrfit.spreadshirt.net.