12.16.17 Training Sessions (4)

 

GENERAL FITNESS
“Core Primer”
3×12 Deadbug, cue intense bracing
4x30m Walking KB Bottoms-up Press, climbing
Then:
45/15 Circuit
Assault Bike
KB Rack Hold
Double-Clap Burpees
Battlesropes, various
Bench Hops
Dead Hang (perform a pull-up every 10s if capable)
Rest
5 rounds (35 minutes)
Then:
Cool Down Rotator Cuff

 

 

STRENGTH
“Core Primer”
3×12 Deadbugs with intense bracing
4x30m Walking KB Bottoms-up Press, climbing
Glute Activation with bands
Then:
4×100′ Yoke, climbing to AHAP
Rest plenty between sets
Then:
“Westside Bench Press Challenge”
Males use 75
Females 55
10-1 Ladder. Between each rung hold bar in lockout position for 20s.
Then:
Rotator Cuff

 

 

 

CROSSFIT
3-6x Pull-up + Pullover  +
14x Alternating Pistols
12-16x Arch Rocks
3-4 sets casual rounds
Then:
Power Clean Medley
Against a 2:00 clock
3x Power Clean @ 185/115 +
3x Sandbag Cleans @ 150/100 +
3x KB Power Clean @ 2×70/50 +
3x Axle Power Clean @ 160/5110 +
3x DB Power Clean @ 70/50
Then:
L-Sit Holds
Elite: 4:00 minutes
Rx: 3:00 minutes
Amateur: 1:30 minutes
Each drop = 10/8 Calorie Assault Bike Sprint

 

 

 

WEIGHTLIFTING
Clean and Jerk Warm-up
Then:
4×2 Segmented* Cleans + Paused Push Jerk,  light and form focused
*Below knee, above knee, pockets, clean
Then:
5×2 Power Clean + Hang Clean + Push Jerk, 15-20′
Then:
2x (5-3-1) Back Squat
Between sets do 3x Box Jumps
Then:
Cool Down

 

 

PHOTOS
N/A