September 14, 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: Overhead Squat: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

  • 1 x Power snatch and then 10 overhead squats (95/65)
  • 10 double unders ( sub with 20 singles)
  • Run 300 meters
  • 2 x Power snatch and then 9 overhead squats (95/65)
  • 10 double unders
  • Run 250 meters
  • 3 x Power snatch and then 8 overhead squats (95/65)
  • 10 double unders
  • Run 200 meters
  • 4 x Power snatch and then 7 overhead squats (95/65)
  • 10 double unders
  • Run 150 meters
  • 5 x Power snatch and then 6 overhead squats (95/65)
  • 10 double unders
  • Run 100 meters
  • 6 x Power snatch and then 5 overhead squats (95/65)
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