4.3.17 Training Sessions (3)

 

GENERAL FITNESS
Couch Stretch, 2x30s each
Then:
4x30m Uneven KB Carries (light bell overhead, heavy bell in Farmers position)
Then:
500m Row or Ski Erg +
15x Burpees +
200m Sandbag Shuttle +
30x Goblet Squats @ 60/45 +
300m Sprint (no sandbag) +
45x KBS, same KB +
200m Sandbag Shuttle +
60x Wall Ball @ 20/14  +
25′ AMRAP
For time
Then:
Cool Down with Foam Rolling

 

 

STRENGTH
Monster walks and Bulgarian Split Squats to warm-up
Then:
4×8 Deadlift (dead stop), climbing to an 8RM
Then:
Seated DB Military Press
10-8-6-6
Then:
10x DB Floor Press, AHAP +
10x BB Supinated-Grip Bent-Over Rows
3 sets
Then:
Bulletproof Shoulder Series, 2 sets
Then:
Cool Down

 

 

 

CROSSFIT
5-10-15-10-5 Ring Dips +
40x DUBs
Then:
Snatch Complex
Then:
5×3 Snatch Balance from rack, climbing
Then:
5 rounds for time
10x Burpees +
12x Alt DB Snatches @ 50/30 +
10x Box Jumps @ 30/24″
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Go heavy.