Tuesday 100915 WOD

Esperen muy pronto la visita de TONY BLAUER a BRIGA TRAINING. Tony, ha sido asesor de Combate de las Fuerzas Armadas Estadounidenses por más d 30 años. Su sistema:  S.P.E.A.R. SYSTEM™ (Spontaneous Protection Enabling Accelerated Response) está científica y médicamente probado como un sistema que explota o aprovecha las respuestas físicas y neurológicas naturales del cuerpo ante el peligro o la violencia.

WOD

Mayor cantidad de rondas en 20 minutos de:
AMRAP in 20 minutes of:

2 rope climbs
5 Power cleans
7 ring pull-ups
9 Ball-slams

ENDURANCE TRAINING
10x 30 sec sprints

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run/Correr: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.


"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"


SPEAR System Essential drills - Oahu seminar from Tony Blauer on Vimeo.