Wednesday 20140813 Training Session

Strength Day
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Warm up:
10 reps each, except Carioca
Carioca, 50m
Lunge with a twist
Inchworms
Lateral lunges
Frankensteins
Knee jumps
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Baseline:

1. 10 rounds
   3 pause front squats
   3 overhead barbell press
   5 kettlebell swings
   
2. 5 rounds
   100m swim with fins, CSS
   20 squats

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Mandatory accessories:

1. Superset 3x
   15 pullups
   15 dips
   
2. Weighted decline sit-ups 3x8
   
3. Step-ups with kettle bells in front rack position, 3x8 ea leg

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Optional accessories:

1. Leg extensions, 3x8
   
2. Calf raises, 3x8

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Training Resources

General Knowledge

Tactical Skills

Physical Training