5.3.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 3x Wall Walks
2. 20x Explosive Step-up Hops (24’/20′)
Then:
Against a 30 minutes clock:
0-10: 1-mile run for time
10-20: Elite – 7 rounds of Strict Cindy, Pro – 6 rounds of Strict Cindy, Amateur – 5 rounds of Strict Cindy
20-30: 2000m Row or Ski Erg for time
Then:
3x30s Couch Stretch

 

 

STRENGTH
Glute Activation, 2×10/10 Single-Leg Glute Bridges
Then:
Work up to a 10RM Conventional Deadlift
Then, with that load…
30 reps in as few sets as possible
Rest as needed between sets
Then:
8/8 KB Single-Leg RDLs +
30x (15 each way) Plank Plate Pull Slides (pull a small plate under your body to the opposite side. Should have to reach across to get it.)
30x Superman Swimmers +
30s KB Rack Hold, AHAP
3-4 sets
Then:
Cool Down

 

PHOTOS
N/A