10.25.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Move the Mountain.
Move five kettlebells, one at a time, from one end of the gym to the other
Rest while partner goes
3 sets each
Then:
20x KB Suitcase Lunge (switch arms at 10 reps), AHAP
Rest 60s
12-15x DB Z-Press, AHAP
Rest 60s
12-15x KB Headcutter, AHAP
Rest 60s
20x Alt. Plank-to-Elbows
Rest 60s
3 sets
Then:
3×20 Partner Medicine Ball Abdominal Tosses, time permitting.

 

 

 

STRENGTH
Glute Activation
Then:
3×5 BB Good Mornings (pause 3s in bottom)
Then:
Build to a 5RM Conventional Deadlift
Then:
Deadlift Clusters
2-2-2-2-2
Rest 20 sec between every 2 reps
Rest plenty, repeat once
Then:
5x KB Lunge (L + R) + Goblet Squat Combo, AHAP
Then:
3×10 Nordic Curls

 

 

 

CROSSFIT
Clean warm-up
Then:
20 minutes to establish a max for day Clean and Jerk
Then:
3 rounds of 45/15:
Assault Bike Sprint +
Sandbag Bear Hug +
L-Sit
Then:
4x100m Sprint + Active Recovery Walk Back

 

 

 

PHOTOS

The 45s fight begins.