8.16.17 Training Session (3)

 

GENERAL FITNESS
Locomotor Warm-up, 5-8 minutes
Then:
30x DB Curtis P’s (Lunge + Lunge + Clean + Press) @ 2×30/20 +
1-Mile Run or 3-Mile Assault Bike
5x rounds of “Sandbag Cindy” (5x Pull-ups + 10x Push-ups + 15x Sandbag Squats) +
1500m Row/Ski +
100x KBS @ 53/35
Then:
Cool Down

 

 

 

 

STRENGTH
Front Squat Prep, 5 minutes
Then:
5×7 Front Squats, climbing
Then:
Reduce load 50%…
Reverse Lunge, L +
Back Squat +
Reverse Lunge, R
This is one rep, do 3×4
Then:
10x Push-ups with a PLUS (regular push-up + scap push-up) +
30/30 Side Plank
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
4x 100m Sprints
Then:
Clean Complex
Then:
4×5 TnG Clean and Jerks
On 5th set reduce load by 20% and do M.E.
Then:
Front Squats @ 155/105 + Pull-ups
1/2, 2/4, 3/6, 4/8, etc.

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS