5.24.18 Training Sessions (2)

 

GENERAL FITNESS
Choose a machine (C2 Rower, Ski Erg, AA Bike)
30s Hard Effort + 90s “Rest”
21 rounds (42 minutes)
“Rest” for rounds 1-7: 12x Double DB Hang Snatch, AHAP
“Rest” for rounds 8-14: 15x Wall Ball (20/14)
“Rest” for rounds 15-21: 3-5x Muscle-ups OR 3-5x Strict Pull-ups OR 8-10x Ring Rows
Then:
Cool Down

 

 

STRENGTH
2 rounds:
8x Cuban Press +
20x Shoulder Taps
Then:
5×5 DB Z-Press, climbing
Between each set perform 8x Strict Pull-ups
Then:
10x BB Upright Rows +
10x DB Floor Press +
10x StrictT2B
4 sets
Then:
12x Seated DB External Rotation +
20x BB Grip Roll-ups
2-3 sets depending on time
Then:
Cool Down

 

 

PHOTOS