FK.UK

Merrily down the Stream (FK.DK Friday 030910)

franz29 — Thu, 02 Sep 2010 17:00:24 +0000

C3W1

Warm-Up

Skills

Olympic lifts: Snatch Progressions

Snatch Pull 2×3: Starting in the snatch get-set position, initiate the first and second pull of the lift, extending at the hips and pulling the bar up to the chest. An excellent demonstration can be found here (courtesy Catalyst Athletics)

Snatch balance 2×3: Starting in a standing position, bar across the back as in a squat with hands in the snatch grip, feet in the “pulling position” (shoulder width, toes slightly out). Dip and drive the bar and drop into the receive position, extending the arms to the overhead squat position. Again, a video can be found at Catalyst Athletics.

Snatch 1, 1, 1: Perform a full squat snatch. Remember, this is about technique so you don’t have to go for a max rep here, just get the patterns down tight.

Conditioning

Row 250 metres – Rest for precisely the same time

Row 500 metres – Rest for precisely the same time

Row 1000 metres – Rest for precisely the same time

Row 500 metres – Rest for precisely the same time

Row 250 metres

Post time per length and total time taken

Flexibility and Cool-down

Post times to FK.UK.

Have Fun!

Chinese Laundry? (FK.DW Thursday 020910)

franz29 — Wed, 01 Sep 2010 17:00:31 +0000

C3W1

Warm-Up

Skills

Gymnastics: planche progressions. Hold a frog stand for 2 minutes total hold

Strength

3×5 sets at 80, 80, 85% of;

Press

Power Clean

Conditioning

15-12-9

Power Clean

Strict press

Use 45% max press weight

Flexibility and Cool-down

Post weights and rounds to FK.UK.

Have Fun!

Swing Set (FK.DW Tuesday 310810)

franz29 — Mon, 30 Aug 2010 17:00:16 +0000

C3W1

Warm-Up

Skills

Balance Drills #2

Stand on 1 foot with foot flat on the ground for 30 seconds

Stand on the same foot on your toes for 30 seconds

Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks

Hold the free leg out behind for 30 seconds

Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Strength

3×5 sets at 80, 80, 85% of;

Dead Lift

Perform as many reps as possible on the last set.

Conditioning

As many rounds in 10 minutes of;

4 Hand Stand Push-Up

8 KB Swing (16KG KB)

10 GHD Sit-Up

Scale as required

Flexibility and Cool-down

Post weights and rounds to FK.UK.

Have Fun!

Bodyweight Squats (FK.DW Monday 300810)

franz29 — Sun, 29 Aug 2010 17:00:43 +0000

This week sees the start of our third cycle on the new strength progressions.

If you managed to complete all sets as specified during the last cycle then you should increase the maximum weight used when calculating your percentages. For upper body exercises (Press/Bench and including Power Clean), add 2.5Kg per lift, for leg work (Squat/Deadlift) add 5 Kg. If you could not complete all the sets during the last cycle, remain on the same weight. If you were failing on the first or second set, consider lowering your projected maximum weight and build up again over the coming cycles.

C3W1

Warm-Up

Skills

Kettlebell Snatch: 2 sets of 5 each arm, focusing on the “swing, pull and punch” technique

Strength

3×5 sets at 80, 80, 85% of;

Squat

Bench Press

Pull-Up (3×10)

Perform as many reps as possible on the last set.

Conditioning

As many repetitions in 2 minutes of;

Body Weight Squat

Load a bar up to your body weight (or 60% max squat, whichever is lighter) and perform as many good repetitions as possible in the time alloted.

Flexibility and Cool-down

Post weights and rounds to FK.UK.

Have Fun!

A fun one to finish up (FK.DW Saturday 280810)

franz29 — Fri, 27 Aug 2010 17:00:27 +0000

It’s our scheduled back off week this week so use the percentages listed for the strength workouts; the weights are light, we are looking for perfect form rather than setting any records.

This one should be a little bit of fun before we start the next cycle.

Warm-Up

Skills

Speed: Resisted Running – Sprint 5 x 20 metres with resistance. Resistance can be a drag sled, chute, band or simply someone holding you back as you run.

Strength

10, 8, 6 @ 35, 40, 45%

Squat

Press

On the last set complete only the specified number of repetitions.

Conditioning

2 rounds of

Box Jumps

50 metre sand bag carry

15 Tyre slams (with hammer) – change dominant arm each round

50 metre sand bag carry

Row 250 metres (If you don’t have access to a rower, run 400 metres each round)

Flexibility and Cool-down

Post weights and time to FK.UK.

Have Fun!

Up (FK.DW Friday 270810)

franz29 — Thu, 26 Aug 2010 17:00:00 +0000

It’s our scheduled back off week this week so use the percentages listed for the strength workouts; the weights are light, we are looking for perfect form rather than setting any records.

Warm-Up

Skills

2 x 30 second Alternate Hand Wall Toss test (use an agility ball if a tennis ball is too easy)

Strength

10, 8, 6 @ 35, 40, 45%

Dead Lift

Pull-Ups

On the last set complete only the specified number of repetitions.

Conditioning

15-12-9 of

Dead Lift (@ 50% max)

Pull-Up

Flexibility and Cool-down

Post weights and time to FK.UK.

Have Fun!

Overhead and A2G (FK.DW Thursday 260810)

franz29 — Wed, 25 Aug 2010 17:00:42 +0000

It’s our scheduled back off week this week so use the percentages listed for the strength workouts; the weights are light, we are looking for perfect form rather than setting any records.

Warm-Up

Skills

Olympic Lifts: Snatch 5, 5, 3, 1

Strength

10, 8, 6 @ 35, 40, 45%

Press

Squat

On the last set complete only the specified number of repetitions.

Flexibility and Cool-down

Post weights and burpees to FK.UK.

Have Fun!

Gym Jones – First Degree Instructor: Training Day

chet — Tue, 24 Aug 2010 23:26:50 +0000

The Story

In December 2008, Coach Sabina Skala, of CJS Fitness, attended a Gym Jones seminar. Her attitude and aptitude quickly led to her becoming a favourite student there, and since then she has visited Gym Jones several times to continue and develop her education.

Her perspective and passion made her the ideal person to champion the first ever Gym Jones FDI (First Degree Instructor) Certification outside of the US. This is exactly what she suggested to the Gym Jones Crew, and has since has worked hard with them in order to bring it over here to the UK.

The Certification

As a result Gym Jones are staging the only Gym Jones educational seminar and certification course available in the UK at the Optimal Life Fitness Centre, London on the 22nd to 25th October 2010.

Like the training conducted at Gym Jones, the seminar is intense: a combination of lectures and practical demonstrations providing superior knowledge and skills and the ability to apply them.

The Training Day

Coach Skala has also brought together 4 quality UK coaches to delivery a training day that will help athletes to prepare for the Gym Jones Certification.

The aim of the day is to providing you with very real and practical ways to improve your performance and quality of movement.

However you can still take advantage of this rare opportunity even if you are not doing the full certification!

It is a no-nonsense day split into 4 intense 1 hour workshops:

* Workshop 1: Deadlift As a Functional Movement with
Chet Morjaria of FK.UK

* Workshop 2: Calistenics: Utilising Your Bodyweight for Peak Performance with
Andy “Iron Man” McKenzie of mckenziefit

* Workshop 3: Kettlebell Clinic: C&J – Sustaining Your Work Capacity with
Cj Swaby of CJS Fitness

* Workshop 4: Squat Therapy: Master Your Movement For Freakish Strength with
Sabina Skala of CJS Fitness

Following each workshop will be a short challenge to look at these movements at a higher intensity and through different time and modal domains.

In the final hour, the challenge winners will go head to head for the infamous Gym Jones ‘300′ workout – with a chance to win some awesome prizes! These include:

* 1-2-1 Training with Maximus of the Gym Jones Crew.
* Functional training equipment supplied by Wolverson Fitness.
* Olympic Weightlifting Course Courtesy of Optimal Life Fitness.
* Sub Armour Gear.

Most of all it will be fun and a chance to meet and train with like minded individuals under expert guidance!

Book now to confirm your place on this popular training day.

Discuss this in the forum.

LSD (FK.DW Tuesday 240810)

franz29 — Mon, 23 Aug 2010 17:00:01 +0000

Day 2 of our back-off week. Just do the workout without pushing for a record; we are looking for quality of workouts to aid recovery rather than beasting ourselves here.

Warm-Up

Skills

Gymnastics: Iron Cross Progressions

Note: The link is to a T-Nation article so may have some sidebar images that are not work/family safe, however they were clean at time of posting.

Conditioning

Gentle Jog/Cycle for 45 minutes

Flexibility and Cool-down

Post weights and time to FK.UK.

Have Fun!

Lighter (FK.DW Monday 230810)

franz29 — Sun, 22 Aug 2010 17:00:43 +0000

C2W4

It’s our scheduled back off week this week so use the percentages listed for the strength workouts; the weights are light, we are looking for perfect form rather than setting any records. For the conditioning portions we want to be working on form, making sure every rep is strict and has a full range of motion. Use a timer if you want, but don’t push all out.

Warm-Up

Skills

Balance Drills #1

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Strength

10, 8, 6 @ 35, 40, 45%

Power Clean

Bench Press

On the last set complete only the specified number of repetitions.

Conditioning

30 Burpees to Power Clean

Flexibility and Cool-down

Post weights and burpees to FK.UK.

Have Fun!