January 7, 2014 Training Session

1

Strength and Conditioning Training Sessions: 0500 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:

For time:

  • 15 x Overhead squats (65/35)
  • Run 100 meters
  • 12 x Overhead squats (75/45)
  • Run 200 meters
  • 9 x Overhead squats (85/55)
  • Run 300 meters
  • 6 x Overhead squats (95/65)
  • Run 400 meters
  • 3 x Overhead squats (105/75)
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