11.4.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10 minutes of 60m alternating partner sprint
Then:
“You Know What to do with that Big Fat Butt”
10/10 Single-Leg Glute Bridges +
30m KB Suitcase Lunge (15m right, 15m left), AHAP +
10/10 Single-Leg, Single-Arm KB Swing (same leg/arm). If possible use same KB as lunges +
20x Split Jumps (bring feet together each rep to ensure good form. Back knee to the floor)
Rest 3:00, 3 sets
Then:
10-12x Alternating DB Strict Press, AHAP +
45s Bent-Body Hollow
3-4 rounds, depending on time
Then:
Cool Down

 

 

 

STRENGTH
400m (1 big lap + 1 small lap) Partner Fireman Carries, alternate as needed
Then:
Pressing Warm-up:
3x Strict Press +
3x Push Press +
3x Push Jerk
2 sets, light
Then:
Take a few sets to establish a challenging triple on Axle STO
10×3 Axle STO
Between each round drop the axle and re-clean it.
Then:
4×15 Fat DB Floor Press, AHAP
Between each rung do 20x Alternating Plate Catches @ 35/25
Then:
3xM.E. Seated Fat-Grip Hammer Curls (first set should land you somewhere between 12-15)
Then:
Cool Down

 

 

 

CROSSFIT
Shoulder Prep, 5-8 minutes
Then:
5×5 Strict Ring Dips
Then:
“You go, I go”
8x Stone Lifts, AHAP
6x OHS @ 135/105
4x Bear Complexes (same load as OHS)
2x L-Sit Legless Rope Climbs
25′ AMRAP
Then:
Cool Down

 

 

PHOTOS

What a week!