5.30.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder and CV Primers”
4x (30/30) Cyclical Shoulder Press (15/10)
Rest 1:00
4x (30/30) Assault Bike Sprints
Rest 1:00
4x (30s Mountain Climbers + 30s FLR)
Then:
100x DB Floor Press (50/25) in as few sets as possible
Every drop = 5x Strict Pull-ups
Right into..
100x KBS (70/53) in as few sets as possible
Every drop = 15x Strict Push-ups
Right into…
100x BB Grip Roll-ups (45/35) in as few sets as possible
Every drop = 20x Split Jumps
Then:
Cool Down

 

 

STRENGTH
2 rounds:
10x Push-ups
10x BB Hanging Rows
Then:
10x Bench Press +
30s M.E. Strict Pull-ups (doesn’t have to be unbroken)
Complete the following reps in as few sets as possible
Elite – 40 reps
Rx – 30 reps
Scaled – 60 Ring Rows
Do not exceed 5 sets
Then:
5x One-Arm DB Z-Pres (hold second DB in Front Rack), switch +
8x BB Bent-Over Rows
3 sets
Then:
15x Push-ups +
15x BB Curls +
15x BB Grip Roll-ups
2-3 sets, time permitting
Then:
Cool Down

 

 

CROSSFIT
Skill: RMUs
Elite – M.E. RMU (leave 1-2 reps in the tank on set one). Rest 90s. 3 sets
Rx – Accumulate 8-10 reps
Scaled – 5 Ring Taps + 5 Ring Dips. 3 sets
Then:
Snatch Warm-up (45/35)
Then:
Snatch:
5×75%
3×80%
2x2x85%
Then:
3x 1:00 minute stations:
DUBs
Thrusters
T2B
Rest
Then:
Fall Down

 

 

PHOTOS