11.29.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicide
5m For. + 5m Rev.
10m For. + 10m Rev.
15m For. + 15m Rev.
3 sets, rest while partner goes
Then:
8x BB Curls + 8x Bent-Over Row + 8x Strict Press, AHAP
Rest 60s
15x Spike KBS @ 55/40
Rest 60s
6-8x Strict, Dead Hang Pull-ups OR 12-15x Ring Rows
Rest 60s
20x Alt. Bulgarian Bag Halos
Rest 60s
4 sets
Then:
Cool Down

 

 

 

STRENGTH
3×5 Cuban Press
Then:
5×5 Bench Press, climbing
Between sets do 10x (5/5) Staggered Push-ups (i.e. one hand higher than the other)
Then:
8x BB Bent-Over Row +
8x DB Claw Pinch Row +
8x Plate Pinch Rows
This is one set, do 4
Then:
10x DB Lateral Raises +
10x DB French Press
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
Skill: HSPU Conditioning
Elite: 21-18-15-12 UB Kipping sets
Rx: 15-12-9-6 UB Kipping sets
Amateur: 30 rep in as few sets as possible
Then:
OLY:
Clean warm-up
Then:
Clean + FS + Push Jerk + Split Jerk
4 sets, climbing
Then:
15-12-9-6-3
T2B + HPC @ 135/95

 

 

PHOTOS