January 9, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength:

  • Front Squat: 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

For time:

Overweight Running Fran

  • 21 x Thrusters (105/85)
  • 21 x Weighted Pull-ups (10/5)
  • Run 400 meters
  • 15 x Thrusters (105/85)
  • 15 x Weighted Pull-ups (10/5)
  • Run 300 meters
  • 9 x Thrusters (105/85)
  • 9 x Weighted Pull-ups (10/5)
  • Run 200 meters

——————————————-

CF671 CF Endurance Training Session:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Mon, 3S Mon (WOD: 3-6 x 200m, rest 90sec between each set)
Note: CFE trainer will be available at 0515 for group session.  Link Up area is Naval Hospital Pool.

Run: SS Tue, 3S Tue (WOD: 3 – 6 x 800m, rest 3mins between each 800m sprint)     
Note: CFE trainer will be available at 0430 for group session. Link Up area is Naval Hospital Track.

Bike: SS Wed, 3S Wed (WOD: 2-6 x 2mile sprint, rest 2mins between each sprint)
Note: CFE trainer will be available at 0445 for group session. Link Up area is Matapang Beach Parking Lot.

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.
  • XTERRA  (Guam): scheduled for March 10, 2012  (Team or Solo)
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

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

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