4.12.17 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
10-minutes of partner sprints (60m out, 60m back)
Then:
12x Farmer Box Step-up, AHAP (minimize use of the trail leg as much as possible) +
1:00 Rest +
15x Double KBS, same bells (one in each hand) +
1:00 Rest
4 sets
Then:
12x DB Reverse Lunges, AHAP
1:00 Rest +
15x DB Floor Press, same bells
1:00 Rest
4 sets
Then:
Cool Down

 

 

 

STRENGTH
Establish a 5RM Paused (2 sec) Bench Press
Then, with that load…
3×5 Standard Bench Press
Then:
4×8 Close-Grip Bench Press
After each set do 10x Bent-Over (elbow out) DB Rows, AHAP
Then:
3xAMRAP Incline Push-ups
Then:
Cool Down

 

 

 

CROSSFIT
Pistol Progressions
OR
5×5 Weighted Pistols
Then:
Two light sets…
2x Muscle Cleans + 2x Front Squats + 2x Hang Cleans + 2x Push Press + Split Jerk
Then:
15 minutes to establish a max for day Clean and Jerk
Then:
5-10-15-10-5
Burpee/Bar Hops +
Hang Power Cleans @ 155/85 +
Pull-ups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS