5.23.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
25x KB Deadlifts + 25x HR Push-ups + 10m Bear Crawl (5m For., 5m Rev)
20x KB Deadlifts + 20x HR Push-ups + 10m Bear Crawl
15x KB Deadlifts + 15x HR Push-ups + 10m Bear Crawl
10x KB Deadlifts + 10x HR Push-ups + 10m Bear Crawl
1 set
Males @ 2×70, Females @ 2×53
Then:
Review TGU technique – 5 mins
Each player needs three ascending KBs
6x (3 each) TGU, AHAP +
40x Split Jumps +
4x (2 each) TGU, AHAP +
30x Ab Mat Sit-ups +
2x (2 each) TGU, AHAP +
20x Handstand Taps
2 rounds
Then:
Cool Down

 

 

STRENGTH
2 Rounds
20 Deadbugs (10/10)
10 SL Glute Bridges Each Leg
-then-
Pause Back Squats
Find a max weight for each set
25s – 20s – 15s – 10s – 5s – 2s
(They will pause in the bottom of the squat. Not relaxing, or “bottoming out,” as low as possible with still maintaining good form).
-then-
3 Rounds
15 Sumo KB Squats
10 BB GoodMornings
-then-
3 Rounds
50 Slideboard Mtn Climbers
CROSSFIT
5×5 Ring Dips. Hold final rep 20-30s
Then:
Clean and Jerk warm-up
Then:
Power Clean + 2x Front Squat + Split Jerk, 15-20′
Then:
25-20-15-10-5 Power Clean Ladder
Between each rung perform 10x C2B Pull-ups
Then:
Cool Down
PHOTOS