July 23, 2012 Training Session

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

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

B. Strength: Floor Press: 5-3-1 (75%/85%/95%)

C. Conditioning: METCON

  • AMRAP 1 minute: Hand Release Push-ups
  • Rest 1 minute
  • AMRAP 1 minute: Hollow Rocks
  • Rest 1 minute
  • AMRAP 1 minute: Hindu Push-ups; see demo here: http://www.youtube.com/watch?v=NcW61Bb8uOo
  • Rest 1 minute
  • AMRAP 1 minute: Supermans
  • Rest 1 minute
  • AMRAP 1 minute: Shoulder-to-Overhead, Front Rack (75/55)
  • Rest 1 minute
  • AMRAP 1 minute: 4-count Flutter Kicks
  • Rest 1 minute
  • AMRAP 1 minute: Shoulder-to-Overhead, Back Rack (75/55)
  • Rest 1 minute
  • AMRAP 1 minute: Bar facing burpees

Score = total reps for all movements x load for Shoulder-to-Overhead.

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