Decisions, decisions (Monday 11 May 2009)

Choices this week; you can either continue on with the strength routine as posted or you can take a back off week and just do the conditioning routine (and buy ins etc) if you are feeling a little burned out. Either way, give it your best efforts.

If you are feeling really burned out you can take a week off entirely but don't do it just because you can't be bothered to work out this week!

Buy in

L sit progression.

Week 2 so hopefully you should either be moving up a progression or making good progress at the level you are currently at.

Strength

Back Squat: 5 x 3

Conditioning

If you have access to the tyre (i.e. you are working out at the gym);

4 rounds for time of

Tyre flips x 10 (with in/out/around)

Tyre sledge x 20

Tyre flips x 10 (with in/out/around)

Tyre box jumps x 20

Tyre flips x 10 (with in/out/around)

Tyre side sit-ups x 20

Note: Use the small tyre

Optio: 16 tyre flips/8 exercises

Legionary: 5 tyre flips/10 exercises

If you don't have access to the tyre;

4 rounds for time

Burpees (Gold Standard) x 20

Dumbell woodchoppers x 20 (14 kg db)

Burpees (Gold Standard) x 20

Box Jumps x 20 (24 inch/60 cm)

Burpees (Gold Standard) x 20

Sit-ups x 30

Optio: 16 burpees/16 woodchoppers/box jumps/ 20 sit-ups

Legionary: 10 burpees/10 woodchoppers/box jumps/ 15 sit-ups

Cash Out

Wall Squat x 25

Make them good ones - chest up, nice deep squat back on your heels.

Publish weights/times/options to comments or start a log over on FK.UK.

Vires et Honestas