3.3.18 Training Sessions (3)

 

GENERAL FITNESS
IWT
Phase I: Power
12x Double DB Hang Power Snatch, AHAP +
1:00 Interval (HARD) +
2:00 minute rest
3 sets
Rest fully, then
Phase II: Strength
12x DB Squats (hold DBs on shoulders), AHAP +
1:00 Interval (HARD), on different machine +
2:00 minute rest
3 sets
Rest fully, then:
Phase III: Accessory
DB Floor Press (should be a very difficult 10) + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down

 

 

 

STRONGMAN
“Core Primer”
3×100′ Walking KB Bottoms-up Press
Then:
Max Farmer’s Carry
100′
50′
Rest as needed
Then:
100′ Rope Pull (Strict with supinated grip)
2-3 working sets
Then:
Cool Down

 

 

CROSSFIT
18.2

 

 

WEIGHTLFTING
Snatch Complex @ 45/35
Then:
Snatch Balance
2-2-2-2-2, climbing
Then:
Front Squat
8-8-4-4-2-2
Chase each set with 3x High Box Jumps
Then:
3×10 Deficit RDLs
Between sets perform 5x KB Windmills each arm

 

 

PHOTOS