2.7.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10 minutes of Alternating Prowler Sprints, empty (speed emphasis)
Rest while other players go
Then:
150m Farmer’s Carry (DB or KB)
10x TGUs, AHAP +
20x Box Jumps @ 30/24 +
30x Sit-ups +
40x KBS @ 70/53 +
50x Mountain Climbers
30′ AMRAP
Then:
Cool Down

 

 

STRENGTH
3×5 Cuban Press
3x20s Push-up Hold in bottom position
Then:
Work up to a 5RM Bench Press
Then, with 50% of that load…
One rep every 10s for a minute (6 total)
Hold the BB locked out between reps
4 sets
Then:
5x DB Z-Press +
5x Chin-ups, weighted if possible
4 sets
Then:
Quick Death By BB Curls
0-10: 1 curl
10-20: 2 curls
20-30: 3 curls, etc.
Continue to failure
Rest fully, repeaT
Then:
Cool Down

 

 

 

CROSSFIT
10′ Cap DUB practice
Elite: 3×75 UB, then practice some triples
Rx: 3×50 UB
Amateur: 50 total reps
Then:
Clean and Jerk warm-up
Then:
5×5 TnG Clean and Jerks, climbing (speed and cycling emphasis)
Then:
EMOM x 15
1.) 30s M.E. Rope Climbs
2.) 16x Lateral Box Jump-Overs @ 24/20
3.) 12/10 Cal Assault Bike

 

 

PHOTOS