November 4, 2011 Training Session

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

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

B. Strength:

  • Overhead Squat: 5-3-1+ (75%, 85%, 95% of your 1RM)

C. Conditioning: METCON

5 RFT:

  • 10 overhead lunges (35/25), 5 per leg
  • 15 AbMat sit-ups (or 8 GHD’s)
  • 10 overhead squats (95/65)
  • 15 AbMat sit-ups (or 8 GHD’s)

———————————————————–

CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Fri, 3S Off (WOD: 35mins swim at 75% of Rate of Perceived Exertion (RPE)

Run: SS Fri, 3S Off (WOD: Run for 40mins at 75% RPE)

Bike: SS Fri, 3S Off (WOD: 60mins at 75% of Rate of Perceived Exertion (RPE).

Upcoming Events:

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

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

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