5.10.17 Training Sessions (3)

 

GENERAL FTNESS
“CV Primer”
With a partner, 10-minutes of alternating suicides (5m-10m-15m-20m)
Then:
EMOM x 16
1. 2x (10m Rope Pull/Sprint)
2. 14x Reverse Goblet Lunge, AHAP
3. 60s Max Calorie Interval
4. Rest
Then:
30m (each) One-Arm KB Farmer’s Carry, HEAVY +
30s/30s Side Plank +
30x Shoulder Taps
3-4 sets, depending on time
Then:
Cool Down

 

 

 

STRENGTH
3×5 Weighted Dislocates @ 5-10#, slow and active
Then:
Bulletproof Shoulder Series, 2 sets to “warm-up”
Then:
Work up to 5RM Close-Grip Bench Press (bi-acromial width)
Then, with that weight…
3xM.E. Standard-Grip Bench Press
Rest plenty between rounds
Then:
With four descending DBs, One-Arm Fat-DB Row Drop Sets
The first set should allow for 12-15 perfect reps
For example, Max reps @ 70#, 60#, 50#, 30#
Then:
2×15 DB Wrist Extensions

 

 

 

CROSSFIT
“CV Primer”
3x300m alternating sprints with a partner
Then:
2x Muscle Cleans + 2x Front Squats + 2x Push Press + Split Jerk
2 sets to warm-up
Then:
3x Cleans + 1 Jerk @ 60%
3x Cleans + 1x Jerk @ 70%
2x Cleans + 1 Jerk @ 75%
2×2 Cleans + 1x Jerk @ 80%
Then:
10′ AMRAP
10x Burpees +
20x DB Snatch +
30x T2B

COACH’S COMMENTS
N/A

PHOTOS

Create space and go get it.