December 13, 2011 Training Session

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

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

  • Back Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

AMRAP 15 minutes:

10 x kettlebell/dumbbell goblet squats (35/20); see demo here: http://www.youtube.com/watch?v=Pg406rGg8b0

10 x Supermans; see demo here: http://www.youtube.com/watch?v=HtXts0XU8LQ&feature=related

10 x Hollow Rocks; see demo here: http://www.youtube.com/watch?v=WxMtbEQFpnw

———————————————————–

CF671 CF Endurance Training Session:

Swim: Off

Run: SS Tue, 3S Tue (WOD: 12 x 100meters sprints  at max effort, rest 3mins between each sprint)     

Bike: SS Wed, 3S Wed (WOD: 12 x 100meters at max effort, rest 3mins between each sprint)

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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