Repeat offender (Friday May 22 2009)

Today's conditioning routine is one we have done before so for the first time you have something to compare against to judge your progress (was it really two months ago already?).

Buy In

Skipping - Max skips in 120 seconds

Planche Progressions

Strength/Skill

Back to assistance exercise work today (if you want to lift proper, come along to the Woking Centre of Excellence and join the Weightlifting club. Excellent coaching and a friendly atmosphere.)

Burgener/BWLA warm-up

Snatch Balance 3 x 3

(see this link at Performance menu for a description and video - link is safe for work)

Kettlebell/dumbell swings 3 x 10 @ 24 Kg

Scale weights to ability

Conditioning

21-15-9

Thrusters

Box Jump

for time

Aquilifer: 40Kg/30 inch box

Centurion: 40Kg/30 inch box

Optio: 30Kg/24 inch box

Legionary: 20 Kg/20 inch box 15-12-9

Compare to 240309

Cash Out

Basketball Free Throws x 30

For every missed shot do 5 burpees

For those coming to the Woking Centre of Excellence for the regular weightlifting class, the second workout is;

Snatch (work up to max then 2 @ 80%)

Clean and Jerk (work up to max then 2 @ 80%)

Weighted Pull-Up - sets of 5 to max

Weighted Dip - Sets of 5 to max

Flyes - 2x15

Bench sit-ups - 2x15

Post results to comments or your FK.UK log

Vires et Honestas