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IKFF CKT Certification Sunday 14-3-2010

Sunday 14-3-2010

IKFF CKT Certification

15 minutes Dynamic Warmup
Long Cycle Snatch drills
Bodyweight Squat drills +
Goblet Squats +
Wall Squats +
Overhead Squats +
Narrow Squats +
Overhead wall Squats +
Overhead wall Narrow squats
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
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
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

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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