December 19, 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:

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

C. Conditioning: METCON

5 RFT

———————————————————–

CF671 CF Endurance Training Session

Swim: SS Mon, 3S Mon (WOD: 10 x 40sec max effort, rest 1:30 between each effort)

Run: SS Tue, 3S Tue (WOD: 10 x 200meters sprints  at 40sec (+ or – 5sec), rest 2mins between each sprint)     

Bike: SS Wed, 3S Wed (WOD: 10 x 40sec max effort, rest 1:30 between each effort)

Upcoming Events:

  • 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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