December 20, 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:

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

C. Conditioning: METCON

Front Squat/Toes-to-Bar Ladder 1-8-1

For time and load, starting at 1 rep up to 8 reps then back down to 1 rep, do:

  • Front Squat, 1-8-1 ladder. 1st rep must be squat cleaned from the floor
  • Sprint 25 meters to pull-up bar
  • Toes-to-bar, 1-8-1 ladder
  • Sprint 25 meters back to barbell

Score is total time minus Front Squat load (each lb = one second)


CF671 CF Endurance Training Session:

Swim: Off

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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