2.14.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Wall Ball + Dead Hang
5/10s, 10/20s, 15/30s, 20/40s, 15/30s, 10/20s, 5/10s
Then:
10x DB Farmer Lunge + SL Balance + SLDL Combo, AHAP (slow and steady)
Rest a bit
30-40s Toes-n-Nose Handstand Hold against wall (work on total body contraction)
Rest a bit
20x Alternating Bulgarian Bag Halos + 20x Jump Squats (bag on back)
Rest a bit
Accumulate a 60s L-Sit
Then:
Cool Down

 

 

 

STRENGTH
Glute activation
Then:
Work up to a 5RM Deadlift
Then with that load…
3-3-3-3 Deadlift Clusters
Rest 20s between REPS
Rest 3-4 mins, repeat once
Then:
12x Sandbag Reverse Lunge (Bear Hug/Zercher-Style) +
20s Hold after lunges are complete
3 sets
Then:
8x (each) Single-Leg KB Deadlifts +
8x (each) Split Squats
2-3 sets
Then:
Cool down

 

 

 

CROSSFIT
“Primer”
12x Alt. Pistols +
5/5 Alt. One-Arm OHS
Then:
Clean and Jerk warm-up
Then:
5-4-3-2-1 Bear Complex Strength Ladder
Then:
12′ AMRAP
5/arm One-Arm DB Squat Snatch @ 50/30 +
10x Burpee/Box Jumps
Then:
Cool Down

 

 

PHOTOS