Saturday 20140816 Training Session

Speed/Agility Day

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Cyborg Strength Warm-up

(see side bar)

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Baseline:

1. 10 rounds
   20 Single leg stair hops, 10 ea leg
   10 squats
   10 lunges up stairs
   Bear crawl back to bottom
2. 200m burpee broadjump

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Mandatory Acessories:

1. Depth jump, 3x10
2. Weighted decline sit-ups, 3x10
3. Super set 5x
   5 bar muscle-ups
   10 handstand push-ups
   15 sit-ups

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Optional Accessories:

1. Leg extensions, 3x8
2. Single-arm dumbbell press, 3x8

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Training Resources

General Knowledge

Tactical Skills

Physical Training