August 29, 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: Front Squat: 5-3-1 (75%/85%/95% of 1RM)
  • Post Foundations: Front Squat: 5-5-5 (1/2 body weight)

C. Conditioning:


A. Regular:

5 Rounds for time:

10 x kettlebell swings(55/45)

10 x toes-to-bar

Run 200 meters

B. Post-Foundations

5 Rounds for time:

10 x dumb-bell swings (35/20)

15 x AbMat sit-ups

Run 200 meters


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