22 June 2011

TRC Prep ( Day 10 )

A. Warm Up
-CF671 w/u
-10mins Tempo Run @ 95 cadence

B. Skill (3 x 10)
-Medicine Ball Clean
-Clean (w/ bar only)
-Kipping Pull Up

C. Strength: Bench Press (5-5-5-AMRAP)
Set 1: 65% of 1RM (5x)
Set 2: 75% of 1RM (5x)
Set 3: 85% of 1RM (5x)
Set 4: 75% of 1RM (AMRAP)

D. Conditioning: (AMRAP in 15mins)

-5ea. wall balls (14 or 20lbs)
-10ea. SDLHP (70% of 1RM)

CF671 0530 group after Naval Hospital Track Workout.  Kudos to the CF671 0430 group as well.  Great Job Team!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: