3.21.17 Training Sessions (3)

 

GENERAL FITNESS
Windmill Medley
5 reps each implement:
KB
DB
MB
Then:
“Abs and Butt”
16x (8/8) Suitcase Walking Lunges, AHAP +
1-10 Strict T2B Ladder
Looks like…
16x Lunges +
1x Strict T2B +
16x Lunges +
2x Strict T2B, etc…
Sub Ab Mat Sit-ups @ 2-20
Then:
10-minute DB Z-Press Challenge
8 reps every 30s for 10 minutes
Males use 2×25, Females use 2×15

 

 

STRENGTH
Glute activation
Then:
100x Front Squats @ 95/65
Every 3:00 perform 20x Split Jumps
Then:
10x Cyclist Squats +
10x DB Box Step-ups +
10x KB Sumo Squats
3 sets
Then:
Calf Raises:
10x Toes Forward
10x Toes-in
10x Toes-out
2-3 sets, time permitting
Then:
Cool Down

 

 

CROSSFIT
HS walks
Sassy = 4x30m
Rx = 4x15m
Amateur = 16x Shoulder Taps
Then:
Clean and Jerk Warm-up
Then:
3x Power Clean + 2x Front Squats + 1x Split Jerk (15-20′)
Then:
1:00 each, against a continuously running clock:
DUBs
DB Snatch
Burpee/Plate Hops
OH Plate Hold
Rest
3 rounds
Then:
Cool Down

 

 

PHOTOS