7.27.17 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
E5MOM
500m Row/Ski +
200m Run
3 rounds
Then:
150m of 5x DB Lunge + 5x DB Push Press
10′ cap
Then:
DB Floor Press + Burpee
1/10, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down with rotator cuff work

 

 

 

STRENGTH
3×5 Cuban Presses
Then:
8x DB Bench Press +
10x SA DB Rows off bench (each hand)
*If exceeds 70 in each hand, then have them slow the tempo down a little bit or put a FatGrip on it.
Start heavy and stay heavy through all the sets
Then:
8x SA Dumbbell Push Press (each side)
10x Chin Ups
4 sets
Then:
Accumulate 3 mins in:
L – Sit / Ring Support / Ring Plank / Plank
Every drop is 10x BB Curls
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Erin in the bottom of her Pistol Squat