January 21, 2014 Training Session

21

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Press: 5-3-1+ (75%/85%/95%)

C. Conditioning:

4 RFT:

  • 7 x kettlebell push-press, dominant arm (35/20); see demo here:  http://www.youtube.com/watch?v=_jXUPoIjBKU
  • 8 x kettlebell push-press, non-dominant arm (35/20)
  • 15 x kettlebell swings (35/20)
  • Run 400 meters
  • 1 rope ascent, 15 feet
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