8.23.17 Training Sessions (3)


GENERAL FITNESS
“CV Primer”
5 sets of 5-10-15-20m Suicide.
Rest while partner goes
Then:
14x KB Deadlifts, AHAP
60s Rest
20x BB Grip Roll-ups
60s Rest
12x Hex Dumbbell Claw Pinch Step-ups
Rets 60s
5 rounds
Then:
10x Double KB Bottoms-up Press +
20x Shoulder Taps +
30/30 Side Planks +
20x Superman Extensions
2-3 sets
Then:
Cool Down

 

 

 

STRENGTH
Banded Glute Warm Up
Then:
5-3-1 Axle Bar Deadlift Waves
Set 1: Double Supinated
Set 2: Double Pronated
Set 3: Mixed Grip
Then:
4 Sets
10x (5/5) Lateral Box Step Ups, add weight if able +
20x Split Squats (10/10) (Lunge without stepping the feet together each time)
Then:
3×30 Slideboard Alt. Hamstring curls (reps are total)
-rest as needed between sets-
Then:
Cool Down

 

 

 

CROSSFIT
12 min EMOM:
Minute 1- 50 Dubs
Minute 2- 12 AKBS 70/53#
Minute 3- Sandbag Hold- bear hug style

Oly/Strength:
16 E2OM (every two minutes):
3 Power Cleans + 3 Front Squats+ 2 Push Jerks + 1 Split Jerk
Rx: 155/105# if form is PERFECT they can add weight.

Met Con:
5-4-3-2-1 Rope Climbs (elite legless)
1-2-3-4-5 DL AHAP 315/215

 

 

PHOTOS

A strength-con is a conditioning workout that uses heavier than normal loads with no emphasis on time. Naomi.