5.14.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder Primer”
4x (30/30) Prone Dowel Raises, as a group
Then:
DB Man-Maker Mini-Strength Ladder
10 reps (30/20)
8 reps (35/25)
6 reps (45/30)
2×4 reps, AHAP
After each set perform 20x Split Jumps
Then:
KBS (53/40) + Box Jump (24/20)
3-6-9-12-15-18, etc.
12′ AMRAP
Then:
Cool Down

 

 

STRENGTH
SA DB Strict Press (climbing every set)
2×5 Each arm
2×3 Each arm
-then-
5 Rounds
6 Bench Press
6 SA DB Bent Over rows on each arm
-then-
4 Rounds
8 SA DB Push Press
8 BB Bent Over Rows
-then-
If time
Few Sets
20 Alternating DB Shoulder raises (front and lateral 10/10)

 

 

CROSSFIT
EMOM x 10
1. 7x Strict HSPU
2. 30s L-Sit
Then:
Snatch Complex
Then:
3-Position Snatch (HH, Above Knee, Below floating), 15′
Then:
21-15-9
Thrusters +
C2B
Scale it up
Then:
Cool Down

 

 

PHOTOS
N/A