7.3.17 Training Sessions (3)

 

GENERAL FITNESS
Around the World Planks – 5x Deep Breathes per position
Then:
2×5 Band Tears
2×5 Dislocates
Then:
10x Bar Taps (arch to hollow) +
10x Cossack Squats +
10x Push-ups +
10x Jump Squats
2 rounds to warm-up
Then:
8′ AMRAP #1
15/12 Calorie Row +
10x Front-Rack Lunges, AHAP
Rest 4 minutes
Then:
8′ AMRAP #2
12x KBS +
10x Goblet Squat +
6x Burpee
Rest 4 minutes
Then:
8′ AMRAP #3
12/8 Calorie Ski Erg +
5-8x Strict Pull-ups
Then:
Cool Down

 

 

 

 

STRENGTH
T-Spine mobility off box
Then:
3×10 DB Cuban Press
Then:
Establish a 4RM Close-Grip Bench Press
Then, with that load…
Max reps standard grip
Rest plenty, 3 sets
Then:
10/10 Bulgarian Split Squats +
60s Rest +
12x BB Romanian Deadlifts +
60s Rest
12x Seated DB Shoulder Press
Rest 60s
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
“CV Primer”
60s of 3x Burpees + 30m Sprint
Round 1: 60s Rest
Round 2: 45s Rest
Round 3: 30s Rest
Try to maintain output despite declining rest
Then:
Snatch Complex, 4 reps each:
Muscle Snatch +
BTN Push Press +
OHS +
Floating Snatch
2 sets, light
Then:
E2MOM x 20
0-6: Snatch Pull + 2x Power Snatch + OHS
6-12: Snatch Pull + 2x Full Snatch + OHS
12-20: Full Snatch + OHS
Then:
3 rounds NOT for time
8x KB Deads + 5m Carry x 15m +
2-5x Muscle-ups or practice
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Around-the-World Planks.