12.14.17 Training Sessions (2)

 

GENERAL FITNESS
A brief warm-up
Then:
“Buy-in” 50% of BW in Calorie on Assault Bike (i.e. 200lb man does 100 Calories)
Rest exactly 2:00
Then:
Max unbroken reps of KBS @ 80/70
Rest 1:00
Max  unbroken reps of KBS @ 60/55
Rest 1:00
Max unbroken reps of KBS @ 55/45
Rest 2:00
Then:
“Buy-in” 50% of BW in Calories on C2 Rower
Rest exactly 2:00
Then:
Max unbroken reps of BB Strict Press @ 95/65
Rest 1:00
Max unbroken reps of BB Strict Press @ 75/55
Rest 1:00
Max unbroken reps of BB Strict Press @ 65/45
Rest 2:00
Then:
“Buy-in” 50% of BW in Calories on Ski Erg
Rest exactly 2:00
Then:
“Death by” Burpees, ascending by 2s
Minute 1: 2x Burpees
Minute 2: 4x Burpees
Minute 3: 6x Burpees
Minute 4: 8x Burpees
Minute 5: 10x Burpees
Minute 6: 12x Burpees
Continue to failure
Then:
Cool Down

 

 

 

STRENGTH
3×5 Cuban Press
3×10 Scap Push-ups
Then:
10x Tempo Strict Press @ 4010
Between sets perform 5x Strict Pull-ups or 10x Ring Rows
Then:
Grab 2 pair of DBs, one heavy, one lighter
8x DB Chest Press (supinated, touching DBs together the whole time) +
8x DB Chest Flyes
3 sets
Then:
10x Side-Lying DB External Rotation +
10x DB Caption (lead with thumbs in the scapular plane)
3 sets
Then:
Cool Down