10.18.17 Training Sessions (3)

 

GENERAL FITNESS
4x30m KB Bottom-up Press, climbing to AHAP (athlete can re-group at 15m mark)
Then:
20x DB Farmer Walking Lunges, AHAP
Rest 60 sec
10x DB Man-Makers with STRICT Press (same DBs as lunge?)
Rest 60s
8x Strict T2B
Rest 60s
40s Toes-n-Nose Handstand Hold
Rest 60s
3 sets
Then:
500m Row for time
Record score

 

 

 

STRENGTH
3×5 Cuban Press
3×10 Banded Bent-Over Row
Then:
4×8 Bench Press
Between each set do 15x DB Push Presses (not crazy heavy)
Then:
12x BB Bent-Over Rows +
12x DB Z-Press
4 sets
Then:
8x Alt. DB Hammer Curls +
8x DB Lateral Raises
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
“CV Primer”
EMOM x 12
1. 200′ Prowler Push (100′ high handles, 100′ low handles)
2. 150m Run
3. Rest
Then:
Clean Warm-up
Then:
Clean and Jerks
3@60%
3@70%
2@75%
1@80%
2×1@90%
Then:
21-15-9
Deadlifts @ 225/155 + 50x DUBs
Then:
Cool Down

 

 

PHOTOS

Prowler “warm-up?” Hardly.