4.28.18 Training Sessions (3)

 

GENERAL FITNESS
50x KB Deadlifts (70/53)
3:00 Cumulative Dead Hang (each drop add 5 reps to final set of KB Deadlifts)
25x KB Deadlifts
Rest a few, then:
50x Goblet Squats (45/30)
3:00 Cumulative Wall Sit (each drop add 5 reps to final set of Goblet Squats)
25x Goblet Squats
Rest a few, then:
50x Sit-ups +
3:00 Cumulative L-Sit (each drop add 5 reps to final set of Sit-ups)
25x Sit-ups
Rest a few, then:
50x BB Strict Press (45/35)
3:00 Cumulative HS Hand (each drop add 5 reps to final set of Strict Press)
25x BB Strict Press
Then:
Cool Down

 

 

 

STRONGMAN
“Grip Primer”
100′ KB Farmer’s Carry, AHAP +
200′ Sprint (100′ out, 100′ back)
4′ AMRAP
1:1 Rest, 2 rounds
Then:
Thick DB Complex
Set 1, 3 rounds of 6 reps each, AHAP
Set 2, 3 rounds of 4 reps each, AHAP
Set 3, 3 rounds of 2 reps each, AHAP
Then:
DB Complex:
Biceps Curls (can cheat a little as weight increases) +
Hi-Pull +
Bent-Over Rows +
Thrusters +
Power Cleans +
Renegade Rows
Rest plenty between sets
Then:
10 minute Z-Press Challenge
Males @ 45, Females @ 35
8 reps every 30s for 10 minutes
Then:
Cool Down

 

 

CROSSFIT
Thrusters Strength Ladder (from floor)
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decrease.
Between each set do 2x Legless Rope Climbs
Casual pace. Should take the entire hour.
Then:
Cool Down

 

 

PHOTOS