August 26, 2013 Training Session

Mon

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Back Squat: 5-3-1+ (70%/80%/90%)

C. Conditioning:

Bear Complex” see demo here: http://www.youtube.com/watch?v=Nh2Dj5LiYT4

4 rounds for time and load:

1. Without stopping or dropping the bar complete the following sequence seven times (one round):

  • Power Clean
  • Front Squat
  • Push Press (rack the bar in back rack position)
  • Back Squat
  • Push Press (rack the bar in front rack position)

2. Once you have completed the sequence seven times (one round), drop the bar and add weight and then attempt another sequence.

3. Once a sequence of seven is started, it cannot be stopped. If you need to rest, you must do so with the bar on your back, on your chest, on your hips, or on your thighs.

4. Start LIGHT and add weight after each completed round.

Penalty for unauthorized dropping of the bar each time is 5 burpees at the end of the fifth round.

Time Cap: 30 minutes

Score = Total time/final load

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