6 July 2011

TRC Prep ( Day 24 )

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

B. Skill (3 x 10)
-Kipping Pull Up
-Tire Flip (Proper Technique)

C. Strength: Front Squat (5-5-5-5-AMRAP)
Set 1: 65% of 1RM (5x)
Set 2: 75% of 1RM (5x)
Set 3: 85% of 1RM (5x)
Set 4: 95% of 1RM (5x)
Set 5: 75% of 1RM (AMRAP)

D. Conditioning: (5RFT)

-10ea. Push Jerk (70% of 1RM)
-10ea. SDLHP (70% of 1RM)
-10ea. Box Jumps (18″/24″)

E. Recovery: Cool Down/Foam Roll

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: