August 24, 2012 Training Session

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

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

B. Strength: Deadlift: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

For 15 minutes, at the top of the minute, do:

  • First 5 minutes: 3 bar-facing burpees, 1 deadlift. Increase the Deadlift reps by 1 each minute thereafter.
  • Second 5 minutes: 2 bar-facing burpees, 6 deadlifts. Increase the Deadlift reps by 1 each minute thereafter.
  • Last 5 minutes: 1 bar-facing burpee, 11 deadlifts. Increase the Deadlift reps by 1 each minute thereafter.

Recommended deadlift load is 60% of your 1 RM.

Score = Deadlift load x the # of the last successful round completed.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: