2.3.18 Training Sessions (4)

 

WEIGHTLIFTING
Snatch Complex with empty bar
Then:
Power Snatch + OHS + Hang Snatch (Power Position), 15-20′
Then:
Snatch-Grip Deadlifts, climbing
5-5-3-3-1-1
Then:
3xM.E. Jumping Back Squats, empty bar
Then:
Cool Down

 

 

 

GENERAL FITNESS
“Beware the Bodyweight Exercise”
In teams of two…
P1 400m Run (to the dumpster and back)
P2 Rest
Switch, 3 rounds each
Then:
P1 7-5-3 Wall Walks
P2 Rest
Switch, 3 rounds each
Then:
P1 35x Squats
P2 Rest
Switch, 3 rounds each
Then:
P1 45s Dead Hang from Pull-up Bar
P2 Rest
Switch, 3 rounds each
Then:
P1 12x Split Jumps + 15m Wheelbarrow Walk
P2 Hold P1’s feet
Switch, 3 rounds each
Then:
P1 1:30 – 1:00 – :45s Wall Sit
P2 Rest
Switch, 3 rounds each
Then:
100 TEAM Burpees for time, partition as you see fit
All for time

 

 

 

STRONGMAN
Long-Cycle KB Clean and Jerk Progression
5 rep @ 2×45 +
3 reps @ 2×60 +
1 rep @ 2xAHAP
Immediately move from one set of bells to the next as quickly as possible
*Do not drop KBs on floor
Rest fully, 4 sets
Then:
4×10 Hand-Release Farmer Bar Deads, climbing
Then:
100-Rep DB Floor Press Challenge @ 2×50/30
Each drop perform 25x BB Grip Roll-ups @ 45/35
Then:
Cool Down

 

 

 

CROSSFIT
Locomotor warm-up outside
Then:
“CV Primer”
5m-10m-15m-20m-25m Suicides
Rest while partner goes
5 rounds each
Then:
Skill Practice:
1x Pull-up + Pullover
2x Strict Pull-ups
3x Kipping Pull-ups
4x T2B
5 sets
Rest as needed between sets to stay fresh
Then:
400m Run +
1-8 Stone Lift Ladder
NOT for time

 

 

 

PHOTOS