November 23, 2011 Training Session

  
 
NOTE: There are two separate Training Sessions today: 0500 (GabGab Beach) and 1700 (CF671 Box)
 
Strength and Conditioning Training Session #1: 0500
Location: GabGab Beach Naval base
A. Warm-up: Range of Motion

B. Conditioning: METCON

“Sin Parat”

For time

  • run 800 meters
  • 10 push-ups, 10 air squats, 10 sit-ups
  • swim 150 meters
  • 15 push-ups, 15 air squats, 15 sit-ups
  • swim 150 meters
  • 20 push-ups, 20 air squats, 20 sit-ups
  • run 800 meters
Strength and Conditioning Training Session #2: 1700
Location: CF671
A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Press 5-5-5+ (40%, 50%, 60% of your 1RM)

C. Conditioning: METCON

7 RFT:

  • 6 x Thrusters (95/65)
  • 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

———————————————————–

CF671 CF Endurance Training Session:

Swim: SS Wed, 3S Off (WOD: 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on)

Run: SS Wed, 3S Off (WOD: 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on)

Bike: SS Wed, 3S Wed (WOD: 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m)

Upcoming Events:

  • 38th GRC Alley Oop Run: scheduled for December 17, 2011.
  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

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

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