[Chet]

Skills

Dot drills – Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Works: Balance, Agility, Coordination


Strength

Week 2 Day 5: Strength Workout B

Front Squat: 3×5
Bench Press: 3×3
Pull-Up: 3 x max (deadhang)

Notes:

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 100 Kg front squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

Rest 90-120 seconds between sets.

For pull-ups, do max reps UNLESS you can manage 15, then terminate the set. Once you can manage 3 full sets of 15 reps, add weight to the exercise.


Optional Conditioning

Three Rounds for Time of:

Tyre Flips 15 metres

15 Box Jump (on to tyre rim)

Sprint 30 Metres

Mark out two cones 15 metres apart. Starting at the first cone, flip the tyre to the second cone. Perform the box jumps then sprint to the first cone and back. Repeat.

If you don’t have a tyre, perform 15 Power Cleans.


Flexibility and cool down

Work in some Facilitated Stretching techniques if you know them. If not, your homework is to research the topic

Post weights to FK.UK

Have fun!



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