9.5.17 Training Sessions (3)

 

GENERAL FITNESS
2×5 Weighted Dislocates
Then:
Pull-up Conditioning:
Elite: 40/30 Strict, DH Pull-ups
Pro: 30/20 Strict, DH Pull-ups
Amateur: 40/30 Ring Rows (rings at hip height ‘standard’)
Then:
12-15 DB Cyclist Squats + 20x Reverse Snow Angels
Rest 1:00
8/8 One-Arm KB Bottoms-up Press, AHAP + 30x Mountain Climbers
Rest 1:00
12-15x DB Floor Press, AHAP + 2x(40/20) Bent-Body Hollow
Rest 1:00
3-4 rounds
Then:
Cool Down

 

 

 

STRENGTH
Glute activation warm-up
Then:
3×8 Bulgarian Split Squats
2×20 Elbow rotations on the bar (1 set on back, 1 set on front) (hold rack position and lift one elbow at a time).
-then-
Front Squats
4×10 Climbing
-then-
4×6
RDLs Climbing
Between each set
6 Box Step-Ups (each side) (Can add weight if able to)
Then:
Cool Down

 

 

 

CROSSFIT
Skill Work:
Elite: 12 deficit HSPUs + ME DUBS (300). Each break perform HSPUs
Rx: 12 HSPUs + ME DUBS (150)
Amatuer: 5 HSPUs + 45 seconds of dubs attempts x 5 sets

Skill/Oly:
5-4-3-2-1 Bear Complexes, climbing

Met Con:
3x 2 min on 2 min off:
3 rounds “set”- ME Pull Ups
2 rounds “set” – ME Pull Ups
1 round “set” – ME Pull Ups
“set”- 6 DL + 5 HPC + 4 S2OH
Then:
Cool Down

 

 

PHOTOS

Go heavy or go home.