4.5.18 Training Sessions (2)

 

GENERAL FITNESS
“LSD”
Against a 35 minute continuous running clock
0-5:       1/2 Mile Run on Trueform
5-10:     12-9-6-9-12 KB Deadlifts + Push-ups
10-15:   500m Row + 12x Burpees over the Rower
15-20:   9-6-3 Strict Pull-ups + DB Squat Cleans (50/30)
20-25:  300m Ski Erg + 7x Wall Walks
25-30:  Cumulative L-Sit (Elite – 2:00, Rx – 1:00)
30-35:  40/30 Calories on Assault Bike
Then:
Cool Down

 

 

STRENGTH
3 sets
5x Push-ups
5x Banded Bent-Over Rows (band under feet)
Then:
3x Bench Press, climbing +
6x Strict T2B
9x (each) One-Arm Fat DB Bent-Over Rows
10 sets
Then:
10x Seated DB External Rotation
10x Bent-Over Reverse Flys
2-3 sets, time permitting
Then:
Cool Down

 

 

PHOTOS
N/A