August 31, 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: Overhead Squat: 5-3-1 (75%/85%/95% of 1RM)
  • Post Foundations: Overhead Squat: 5-5-5 (1/3 body weight)

C. Conditioning:

WOD:

A. Regular:

For time:

12 overhead squats (95/65)

Run 500 meters

10 overhead squats (95/65)

Run 400 meters

8 overhead squats (95/65)

Run 300 meters

6 overhead squats (95/65)

Run 200 meters

4 overhead squats (95/65)

Run 100 meters

B. Post-Foundations

For time:

12 overhead squats (45/PVC)

Run 500 meters

10 overhead squats (45/PVC)

Run 400 meters

8 overhead squats (45/PVC)

Run 300 meters

6 overhead squats (45/PVC)

Run 200 meters

4 overhead squats (45/PVC)

Run 100 meters

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