5.3.17 Training Sessions (3)

 

GENERAL FITNESS
Jumping Warm-up:
4x(30/30) Box Jumps +
4x (30/30) Explosive Step-up Hops
4x (30/30) Mountain Climbers
Then:
20 Calories, any machine +
1:00 Rest
6-8x Strict Pull-ups +
1:00 Rest
16x Alternating DB Snatches @ 50/30
Rest 1:00
3 rounds
Then:
Bulletproof Shoulders x 2

 

 

STRENGTH
Back Squats
10-8-6
Then:
3×4 Paused (2 sec) Front Squats
Then:
20s Front Support +
6x Good Mornings
2-4 sets
Then:
Cool Down

 

 

 

CROSSFIT
10s HS Hold + M.E. Strict HSPUs + 5x Kipping HSPUs + 10s HS Hold + 5x Ring Muscle-ups
3-4 sets
Then:
2x Muscle-Clean +
2x Front Squat +
2x Hang Clean
3 sets, light
Then:
Cleans
3@60%
3@65%
3@70%
2×3@75%
Then:
50x Pistols +
40x Burpee/Plate Hops +
30x T2B +
20x Wall Ball +
10x Bar Muscle-ups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS