Olympic bias... (Mon 18 May 2009)

So today we finally start our bias towards the Olympic lifts for our strength component with..... SQUATS!

Yup, squats are an integral part of the Olympic lifts. We will be doing them slightly differently to the low bar squats we have been looking at and instead will have a high bar placement and work on driving the him in and up on the way up from the bottom to simulate the way we will recover from the clean and snatch lifts. Tomorrow we will be looking at the correct technique, so don't expect to be setting any records! Don't worry, we will be getting to the lifts proper as the week progresses.

We also start our new buy in phase, taking a break from the L-sit to work on Planche progressions. For these we start with the frog stand, move on to the straight arm frog and then the tuck. I don't expect any of us to progress past these stages in this phase so we can look at the more advanced forms at a later date.

Buy in
Planche progression

Strength/Skill
Squat (high bar): 3x5

Conditioning
For time:
21 Sumo Deadlift High Pull (SDHP) @ 40 Kilos
21 Burpees
Run 400m
15 SDHP @ 40 Kilos
15 Burpees
Run 200m
9 SDHP
9 Burpees
Run 100m

Optio: 20 Kilo SDHP
Legionary: 15 Kg Bar, 15-12-9 rep scheme

Cash Out
Max pull-ups x 3

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

Vires et Honestas