3.14.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10-Minute Trueform Relay (teams of 2 or 3)
Then:
Work up to a challenging 4 on KB TGU
Then:
4x (2 each) KB TGUs, AHAP +
Round 1: Accumulate 60s Bent-Arm Hang (supinated-grip)
Round 2: 40s Toes-n-Nose Handstand Hold (advance does 20x Shoulder Taps)
Round 3: Side Plank, 60s each
Then:
100x DB Floor Press (50/25)
Each drop = 30x Mountain Climbers
Then:
Cool Down

 

 

STRENGTH
6x Push-ups +
6x DB Bent-Over Rows
3 sets
Then:
Bench Press
5-4-3-2-1-6-7-8-9-10
Between each sets perform 6x Chin-up
Then:
10x DB Pull-overs +
10x DB Lateral Raises
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
2x Legless Rope Climbs +
10s Freestanding Handstand Hold
4 rounds
Then:
Clean and Jerk Warm-up
Then:
Power Clean +
Push Press +
Push Jerk +
Split Jerk
5 sets, climbing
Then:
10-8-6-4-2 Squat Cleans @ 155/105 +
10x Box Jumps between each rung
Then:
Cool Down

 

 

PHOTOS