IKFF CKT Certification Sunday 14-3-2010

Sunday 14-3-2010

IKFF CKT Certification

15 minutes Dynamic Warmup
Then:
Long Cycle Snatch drills
Then:
Bodyweight Squat drills +
Goblet Squats +
Wall Squats +
Overhead Squats +
Narrow Squats +
Overhead wall Squats +
Overhead wall Narrow squats
Then:
Long cycle Rack Squats 15 sets x10 reps of
2x8kg, 2x12kg, 2x14kg, 2x16kg, 2x20kg, 2x24kg, 2x28kg, 2x32kg, 2x28kg, 2x24kg, 2x20kg, 2x16kg, 2x14kg, 2x12kg, 2x8kg
with minimal rest
Then:
Long Cycle Single Overhead Squat 15 sets x5 reps per arm of
8kg, 12kg, 14kg, 16kg, 20kg, 24kg, 28kg, 32kg, 28kg, 24kg, 20kg, 16kg, 14kg, 12kg, 8kg
Then:
2 handed Swing +
1 handed Swing Left +
1 handed Swing Right +
Hand to hand switch Swing +
Cleans +
Press +
Push Press +
Jerks +
Snatch +
Rack Squat +
Overhead Squat
30 seconds per exercise x 4 sets