July 24, 2012 Training Session

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Hang Squat Clean: 5-3-1 (75%/85%/95%)

C. Conditioning: METCON

For time:

  • 1 x Bear Complex (65/45); see demo here: http://www.youtube.com/watch?v=0WOP9J7QPwI
  • 8 Hand-stand push-ups
  • Run 400 meters
  • 1 x Bear Complex (75/55)
  • 7 Hand-stand push-up
  • Run 300 meters
  • 1 x Bear Complex (85/65)
  • 6 Hand-stand push-ups
  • Run 200 meters

1 x Bear Complex = 7 Sets of 1 x Power Clean, 1 x Front Squat, 1 x Push Press, and 1 x Back Squat

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