5.12.18 Training Sessions (3)


GENERAL FITNESS
10x KB Headcutter (53/35) +
5x Strict T2B +
10x Goblet Squat (same KB) +
5x Strict T2B +
10x KBS +
5x Strict T2B
This is one set, do 3 climbing
Then:
10-15-25-50 KB Deadlifts (70/50)
Between each rung  do 5x Wall Walks
Then:
Cumulative L-Hang (thighs parallel to floor)
Elite – 4:00
Rx – 3:00
Amateur – 2:00
Each drop to 10x Ab Mat Sit-up
Then:
Cool Down

 

 

 

STRONGMAN
Warm-up with KB Carries, various
Then:
Group 1:
100′ Bear Crawl Sled Pulls, load with people
4 sets, climbing to AHAP

Group 2:
30x Stone Lifts, AHAP
Every 5 reps do 15x Fat DB Strict Press, AHAP
Then:
Cool Down

 

 

CROSSFIT
Establish a heavy triple on Hang Clean
Then:
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (295/220)
Bench Press (195/135)
Squat Clean (145/105)
Then:
Cool Down

 

 

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