FYF Video

OCT

11

Friday


A new 'FYF' video has been posted to the website: 'FYF' 6-28-13. It is available to view here in the calendar or you can also access it through the gallery section. It is available to Full and Limited Members only.

Here are a few of the workouts featured in the video:
Workout:
Standard Warm-up (Wall Squat, Squat, Lunge, OH Lunge, Goblet Squat)
Then:
KB Swing Ladder
10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total)
Then:
Goblet Ladder
10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total)
Then:
KB Press / Jerk Ladder
10x at each weight: 12, 16, 20, 24, 28, 32kg
5x each arm, Strict Press until it's too heavy then Jerk
BE SMART: climb ladder without ego, stop when you should
Try 2-3 reps @ 40kg but do not be greedy
Then:
Headcutter Ladder
10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total)
Then:
KB Shuffle / Hop:
15m at each weight: 12, 16, 20, 24, 28, 32kg
This will require 6-10 jumps (and swings) per 15m
Then:
Team Rowing Race to 5000m
Divide work as needed: 30-sec, 60-sec, 500m, etc
Transitions are included in total time
Then:
Cool down


Notes:

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