4.6.18 Training Sessions (3)

 

GENERAL FITNESS
“Core Primer”
20x Ab Mat Sit-ups +
30/30 One-Arm Plank +
20s L-Hang from Pull-up Bar (thighs parallel)
3 rounds
Then:
With a teammate…
12-1 DB Man-Maker Ladder (30/20) + 10/8 Calories
P1 12x DB Man-Makers + 10/8 Cals
P2 12x DB Man-Makers + 10/8 Cals
P1 11x DB Man-Makers + 10/8 Cals
P2 11x DB Man-Makers + 10/8 Cals, etc.
Then, time permitting…
100x BB Grip Roll-ups in as few sets as possible

 

 

STRENGTH
Glute activation
Then:
5×3 “Tempo” Back Squats @ 5310, climbing
Then:
5x20s Front Rack Supports.
Try to exceed your best Front Squat
Then:
12x (each) Crossover Lunge + Lateral Step-up Combo
A couple sets
Then:
Cool Down

 

CROSSFIT
Part 1:

E4MOM
400m Run +
12x DL +
9x Hang Power Clean +
6x STO
Males @ 155, Females @ 105

Part 2:
20′ AMRAP
50x DUBs +
40x Sit-ups +
30x Snatches +
20x Pistols +
10x Box Jumps (30/24)
Then:
Cool Down

 

 

PHOTOS