5.9.18 Training Sessions (3)

 

GENERAL FITNESS
“Leg Primer”
1-10 Explosive Box Step-up Ladder
1x Left Leg + 1x Right Leg
2x Left Leg + 2x Right Leg
3x Left Leg + 3x Right Leg, etc.
Continue to 10 reps each leg
Then:
12x DB Cyclist Squats (evaluate heals on a 25# plate) +
30m Reverse Sled Drag (SLOW. The goal is not speed, it’s TENSION!)
Rest 90s, 4 sets
Then:
12x DB Strict Press, AHAP +
15m For. Bear Crawl +
8x Burpee +
15m Reverse Bear Crawl +
M.E. Horizontal Ring Rows
15′ AMRAP
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
5×8 Deadlifts, climbing
Between each set do a 20s Goblet Paleo Chair Hold (stay active)
Then:
10x Double KBS +
10x Rev Lunges with KBs +
10x Sumo Deadlifts with both KBs +
10x Rev Lunge with KBs
3 sets
Then:
100x Slideboard Hamstring Curls
Every break = 10x Prisoner Sit-ups
Then:
Cool Down

 

 

CROSSFIT
“CV Primer”
3 rounds:
15, Front Rack Lunges +
20x Double KBS (53/35)
Then:
Clean and Jerk warm-up
Then:
Power Clean + Full Clean + Push Jerk + Split Jerk – 15′
Then:
“Grace on the Run”
30 Clean and Jerks (135/95). Every time you break do 10x Burpees
Then:
Cool Down

 

 

PHOTOS