11.22.17 Training Sessions (3), Video

 

GENERAL FITNESS
“CV Primer”
10-minutes of alternating 60m Sprints outside
Then:
10x KB Halo + Goblet Squat, AHAP (Halo + Goblet Squat = 1 rep)
Rest 60s
12x DB Z-Press + 10s Hold after final rep
Rest 60s
12-15x DB Cyclist Squats
Rest 60s
10x BB Biceps Curls + 20x Grip Roll-ups (without putting bar down)
Rest 60s
4 sets
Then:
Cool Down

 

 

 

STRENGTH
3×5 Cuban Press
Then:
Work up to a heavy-ish set of 10x Strict Press
Then, with that load…
50 reps in as few sets as possible.
Every break perform 10x Fat Grip DB Bent-Over Rows
Then:
8x Single Arm DB Floor Press, also with Fat Grips +
M.E. Strict Pull-ups
3 sets
Then:
10x Seated DB Ext. Rotation
10x DB Bent-Over Reverse Flys
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
Finish each set with a Jerk
3@60%
3@70%
2@75%
1@80%
2×1@85%
Then:
You go, I go (full round)
6 team rounds
12/10 Cal Assault Bike +
10x HPC @ 155/105 +
6x Burpee/Bar Hops
Then:
Cool Down with 1-minute Full Bridge

 

 

VIDEO