3.28.18 Training Sessions (3)

 

GENERAL FITNESS
4×100′ Sprints, walk back to recover
Then:
20x Alt. Bulgarian Bag Halos + 20x Shoulder Taps from Handstand
Rest 30-60w
15x Wall Ball Sit-ups + 20x Supermans
Rest 30-60s
10/10 Half-Kneeling One-Arm KB Bottoms-up Press
Rest 30-60s
15-20x Fat-Bar Hanging Rows (place axle in rig) + M.E. Ring Dip Support
Rest 30-60s
3 sets
Then:
Cool Down

 

 

 

STRENGTH
3 rounds to warm-up:
5x One-Arm DB Strict Press, each +
5x One-Arm DB Bent-Over Row, each
Then:
10x DB Bench Press +
10x DB Bent-Over Rows
4 sets
Then:
10x Skullcrushers +
4/4 Rope Pull-ups (4 reps with right hand on top, 4 reps with left hand on top)
4 sets
Then:
50x BB Curls
Each break do a 30s Plate OH Hold, AHAP
Then:
Cool Down

 

 

 

CROSSFIT
4×100 Sprints (walk back to recover)
Then:
Clean and Jerk Warm-up
Then:
Clean Pull + Full Clean + Hang Clean + Split Jerk (15′ climbing)
Then:
15-12-9-6-3
Power Clean @ 115/85 + Burpee/Lateral Bar Hop
Then:
Cool Down

 

 

PHOTOS