5.4.18 Training Sessions (3)

 

GENERAL FITNESS
“Go Primal Mountain of Blood and Tears,” variant
KB/DB Deadlifts (70/53): 20-30-40-30-20
Run: 150m-250m-400m-250m-150m
Burpees: 10-20-30-20-10
Calories (any machine): 10-20-30-20-10
Round 1 looks like:
20x KB Deads +
150m Run +
10x Burpees +
10 Calories
Round 2 looks like:
30x KB Deads +
250m Run +
20x Burpees +
20 Calories, etc…
Then:
7x KB Deck Squats +
30/30 Side Plank
2-3 sets to cool down
Then:
Actual Cool Down

 

 

STRENGTH
3×5 Cuban Press
Then:
5×5 Dead-Stop Strict Press
Then:
6x DB Fat-Grip Floor Press +
6x “Archer Pull-ups” (sub “Archer Rows” if necessary)
3 sets
Then:
10x Reverse EZ Bar Curls +
10x DB Triceps Extensions (supine) +
10x Push-ups @ 3030 tempo
3-4 sets, time permitting
Then:
Cool Down

 

 

CROSSFIT
40′ time cap
In teams of two…
1.5 mile run +
Double DT (10 rounds), alternating rounds
12x Deadlifts +
9x Hang Power Cleans +
6x STO

4x150m Sprint

40x Snatches +
40x OHS +
40x T2B +
20x Snatches +
20x OHS +
20x T2B

Cool Down

 

 

PHOTOS