August 22, 2011 Training Session

Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength

  • Regular: Snatch: 5-3-1 (75%/80%/85% of 1RM)
  • Post Foundations (recent graduates of our Foundations Course): 2 rounds of Burgener Skill Transfer Drill (45/PVC)

C. Conditioning:

WOD (Focus is on proper mechanics and consistency):

A. Regular:

4 Rounds for time:

2 x Burgener Skill Transfer Drill (65/45)

Run 200 meters

B. Post-Foundations (recent graduates of our Foundations Course)

4 Rounds for time:

7 x Sumo Deadlift High-Pull (65/45)

Run 200 meters


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