October 18, 2011 Training Session

 
 
 
Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

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

B. Strength:

  • Hang Squat Clean: 3-3-3+ (70%, 80%, 90% of your 1RM)

C. Conditioning: WOD:

AMRAP 15 minutes:

———————————————————–

CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Off

Run: SS Tue, 3S Tue (WOD: 10 x 200m at 40sec (+ or – 5 sec), rest 2mins between sets.    Note: Trainer will be available at Naval Hospital Track (0530hrs)

Bike: SS Wed, 3S Wed (WOD: 40mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for October 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for November 12, 2011 on the beautiful island of Rota

For more information regarding these upcoming events please contact Dave at 688-7698.

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: