5.21.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
5-7x Burpees every minute on the minute for 5 minutes. “Rest” in FLR position for remainder of each minute
Try to do the 7x Burpees in less than 30s
Then:
With a BB or DBs (athlete chooses)
10x Biceps Curls +
10x Bent-Over Row +
10x Strict Press +
20s Bent-Arm Hang on Pull-up Bar or 30s Dead Hang +
60s Rest
5 sets, climbing (final 2 sets should be VERY difficult)
Then:
100x DB Floor Press (Males @ 50+, Females @ 25+)
Each drop perform 20x Reverse Snow Angels

 

 

STRENGTH
3×5 Single-Leg KB RDLs
Then:
6×3 Dead-Stop Sumo Deadlifts, across
Then:
10x HEAVY KBS or H2H KBS +
DB Box Step-ups
20-16-14-12
Then:
10x Supermans +
20s Superman Holds
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
HSPU:
Elite –  4 rounds: 10s Hold + 5 Strict + 5 Kipping + 10s Hold
Rx – 4 rounds: 10s Hold + 10 Kipping + 10s Hold
Amateur – 4 rounds: 30s Hold. Rest + 3 HSPU or scaled version any way
Then:
Snatch Complex @45/35
Then:
Snatch Pull + Power Snatch + Hang Squat Snatch, 15-20′
Then:
130x Wall Ball
E2MOM perform 10x T2B
10′ Cap
Then:
Cool Down

PHOTOS