We're Baaaack! (Tuesday 23 June 2009)

So we're back from the week off in Turkey. The weather was great, but too hot for anything more than swimming in the pool/sea and drinking ice cold beer. Most days it was at 33-34 Celsius (91-93F) by 08:30 and hit 38-42 in the early afternoon (100-104F). Two days it hit 44 which is a melting 111 degrees Fahrenheit!

So, to work off the beer and pastry, and to get you all back into the swing of it we will start as we mean to go on, i.e. quick and nasty!

Buy in

Run (not jog) twice round the block

15 Kipping Pull-ups

Conditioning

20-15-10 for time of

Power Cleans @ 60% max clean)

Hand Stand Push-Ups (or progression level)

Cash Out

Flexibility work and joint movement exercises

You will notice we are no longer specifying defininte alternatives for Optio/Legionary's. This is because we are going to use a scaled workout system whereby any weights are given as a percentage of your max in order to ensure that we are all working at roughly the same intensity and should, in theory, finish the workouts in a similar time frame. We will also be looking at alternate rep schemes to accomplish the same effect, so instead of a 20-15-10 in the above, we may have you use a 15-12-9 scheme with slightly more weight depending on where your weakness lies.

Weirdly enough, I was speaking to Chet over at FK.UK about this very scaling scheme before the vacation and lo and behold, I return to find none other than Dutch Lowy has written a startlingly similar solution on his excellent blog (read it here). Great minds think alike (OK, his great mind and my not-so-great one).

Have fun with the workout. Posts your weights and times to comments or your FK.UK log.

Vires et Honestas