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June 11, 2013 Training Session

3

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

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

B. Strength: Front Squat: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

For time:

“Running Fran”

  • 21 x thrusters (95/65); see demo here: http://www.youtube.com/watch?v=XfIc4DUeapo
  • 21 x pull-ups
  • Run 400 meters
  • 15 x thrusters (95/65)
  • 15 x pull-ups
  • Run 300 meters
  • 9 x thrusters (95/65)
  • 9 x pull-ups
  • Run 200 meters

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