4 July 2011

TRC Prep (Day 22)

Location: CF671 Box (Barrigada)

Times: 0430 & 0530

A. Warm Up
-CF671 w/u
-800m easy jog

B. Skill (3 x 10)
-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: 95% of 1RM (AMRAP)

D. Conditioning:

“Happy 4th of July”

4rds for time

-7ea. 10m shuttle run
-17ea. Pull Ups
-7ea. Bench Press (80% of 1RM)
-6ea. GHD Sit Ups

E. Recovery/Foam Roll

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