10.4.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
5m-10m-15m-20m Suicides
5 rounds, alternating with a partner
Then:
15x KB Deadlifts, AHAP
60s Rest
5x “Old School” DB Man-Makers, AHAP
60s Rest
60s HARD Interval on C2 Rower
60s Rest
8x BB Biceps Curls + 20x BB Grip-Roll-up (without putting bar down)
60s Rest
3 rounds
Then:
Cool Down with Rotator Cuff Work

 

 

STRENGTH
3×5 DB Cuban Press
Then:
8x DB Bench Press +
8x (each) DB Rows, off bench
4 sets
Then:
6x Single-Arm DB Push Press +
12x DB Pull-overs on Bench
3 sets
Then:
In the time remaining…
10x DB French Press +
10x DB Biceps Curls
Then:
Cool Down

 

 

 

CROSSFIT
Skill:
3 RFT
Elite – 50x DUBS + 30m HS Walk
Rx – 35x DUBs + 15m HS Walk
Amateur – 45s DUB practice + 16x Shoulder Taps (against wall)
Then:
OLY:
Clean warm-up
Then:
3x Power Clean + 2x Front Squat + 1x Split Jerk
5 sets, climbing
Then:
Conditioning:
10-8-6-4-2 Burpee/Box Jumps @ 30/24
1-2-3-4-5 Heavy Deadlifts @ 275/185
Then:
Cool Down

 

 

PHOTOS