12.9.17 Training Sessions (4)

 

GENERAL FITNESS
“Happy 27th Birthday Inna”
27′ AMRAP
19 Calories, any machine +
90 BW Lunges +
19x DB Burpee @ 30/20 +
90x H2H KBS @ 53/35 (belly button height) +
19x DB Strict Press OR HSPUs +
90x 2-Ct Mountain Climbers
Then:
9x Strict T2B +
9x Walkout Planks +
9x Deck Squats
3 rounds (27 reps per round)
Then:
Cool Down

 

 

 

STRENGTH
4×8 Earthquake Press
Then:
10x One-ArmFat DB Push Press +
10x One Arm KBS, left +
10x One-Arm KBS, right
All reps AHAP
5 sets
Then:
“Westside BB Bench Press Challenge”
10-1 Bench Press Ladder
Hold the BB 20s between each rung
10 reps + 20s Hold
9 reps + 20s Hold
8 reps + 20s Hold, etc.
Final set is 1 rep + 20s Hold
Males use 65, Females 35
Then:
3×20 Reverse Snow Angels
Then:
Cool Down

 

 

 

CROSSFIT
BB Thrusters Strength Ladder (from floor)
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set do 3x HIGH Box Jumps
Then:
Bulletproof Shoulders x 2

 

 

 

WEIGHTLIFTING
Snatch Complex, 4 reps each:
Snatch Hi-Pulls
Muscle Snatch
OHS
Drop Snatch
SOTS Press
Full Snatch
1 set with empty bar (45/35)
Then:
Segmented Snatch from floor (4-5 stops on the way up). Hit a Full Snatch from power position.
3 sets, light to reinforce bar path and position
Then:
Power Snatch + Hang Snatch (above knees), 15-20′
Then:
4×3 “Tempo” Front Squats (rep 1 @ 6 sec eccentric, rep 2 @ 4s eccentric, rep 3 @ 2 sec eccentric), climbing
Then:
Rotator Cuff Work

 

 

PHOTOS