5.2.18 Training Sessions (3)

 

GENERAL FITNESS
10 Calorie Sprint! (any machine) + 
7x (2x Lunge + DB Man-Maker) +
2:00 rest
5 rounds. Treat each round as an individual workout.
Then:
100x DB Floor Presses, AHAP (first set should land you between 20-25 reps). Each time you stop do 5x Strict Pull-ups
Then:
3×25 BB Grip Roll-ups @ 45/35
Then:
Cool Down

 

 

STRENGTH
One round of Bulletproof Shoulders:
10/10 Side Plank Reach-Throughs
10x Scap Push-ups
10x Rev. Snow Angels
Then:
Bench Press Strength Ladder
10 rep
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set do 10x DB Claw-Pinch Rows
Then:
Cool Down

 

 

CROSSFIT
3 rounds of:
3-5x Pull-up + Pull-over +
12x Pistols
Then:
Clean and Jerk warm-up
Then:
15 minutes to establish a heavy DOUBLE Clean + 1 Jerk
Then:
2 rounds…
5x Rope Climb +
4x Cleans @ 225/155 +
3x Front Squats +
2x Jerks
Then:
Cool Down

 

 

PHOTOS