29 June 2011

TRC Prep ( Day 17 )

Note: Attire for all members preparing for the TRC is ACU/ABU or equivalent (Top & Bottom) w/ Boots. 

A. Warm Up
-CF671 w/u
-8mins Tempo Run @ 95 cadence

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

C. Strength: (Thruster 2-2-2-2)
Set 1: 65% of 1RM (2x)
Set 2: 75% of 1RM (2x)
Set 3: 85% of 1RM (2x)
Set 4: 95% of 1RM (2x)

D. Conditioning:

“FRAN”

21-15-9

-Thruster (65/95)
-Pull Ups

E. Cool Down/Foam Roll

CF671 @ Naval Hospital Track (Guam)

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