Tuesday May 5 2009

So because of the holiday you were spared the Star Wars "May the Fourth" puns and skipped right over to May 5th! Consider yourself lucky, I got a tonne of 'em  ;)

Buy in - L sit progressions. 

Starting this week we are going to concentrate our buy in exercises on specific gymnastic exercises, starting with the L-sit. The L-sit is a basic static hold and is one of the best exercises to work the abdominal region. 

Depending on ability we will aim for a solid 1 minute hold of;

Bent leg P-bar hold

Straight leg below horizontal P-bar hold

P-Bar L-sit

Ring L-sit

Starting at the basic level, hold for a long as you can and build up over the sessions until you can hold for 1 minute unbroken. Once you have one minute, move on to the next progression. Now you aren't expected to 'graduate to the ring L-sit in a week, this can take a lifetime of work and even then you may not get it so we will look at these for two weeks before moving on to something else. By doing so, we make sure we work the fitness areas not worked so often in the daily workouts (flexibility, balance, coordination).

Strength

Squat 3x5

Conditioning

Five rounds of 30 seconds work followed by 10 seconds rest of:

Deadlift 30 Kg/20Kg (M/F)

Squat

Ring-dip

Sit-up

Push Press 30 Kg/20Kg (M/F)

Perform each exercise for 30 seconds and move to the next during the "rest" period. Count reps and total for each exercise and total all at the end

Optio: Weight at 20 Kilos/15 Kilos (M/F)

Legionary: 3 rounds at Optio weight. Use jumping/supported/assisted dips as required.

Cash Out

25 Double Unders

Post weights/reps/totals to comments or your FK.UK log.

Vires et Honestas