You might have noticed that the strength components are moving around after having been on fairly set days the last few weeks. This is to add another component to the variations theme. It's not that your body really gets used to doing a certain lift on a certain day of the week but the mind can, and we want to get out of that mind set. It's often easier to get in the mood to deadliftor squat heavy if you know that's what you have ahead of time than it is to just go in cold, but in the real world, who know when and how you will have to lift something heavy so let's be prepared for anything.
Oh, and think yourselves lucky on the conditioning - originall it was 30 of every exercise, not a drop set. Darned near killed me so I adjusted it for you lot ;)
Buy in
Dot Drills
Strength
Deadlift 5x3
Conditioning
For time:
30 ring dips (or 60 bar dips)
200 rope jumps
20 Press @ 30% max
200 Rope jumps
10 Hand Stand Push-ups
200 Rope Jumps
Cash out
L-Sit progressions
Post weights/times/commments to the FK.DW forum.
Vires et Honestas
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