August 24, 2011 Training Session

The Unknown prevails when you do not prepare for it.

 

Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Standard Warm-up x1

B. Strength

  • Regular: Deadlift: 5-3-1  (80%) (85%) (95%)
  • Post Foundations: Deadlift: 5-5-5 (1/3 of body weight)

C. Conditioning:

WOD:

  • Regular: AMRAP 12 minutes of:

– 5 x Deadlifts (225/185)

– 10 Hollow Rocks; see demo here: http://gymnasticswod.com/content/hollow-rock 

– 15 Supermans; see demo here: http://www.youtube.com/watch?v=8szJuzPt-sg

Post Foundations: AMRAP 12 minutes of:

– 5 deadlifts at 1/2 body weight

– 10 supermans; see demo here: http://www.youtube.com/watch?v=8szJuzPt-sg

– 15 AbMat Sit-ups

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