6.6.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
250m Row (<1:00) +
7x Explosive Whipsmash
Rest 1:00
5 rounds
Then:
200m Prowler Sprint, empty for speed OR 40s Assault Bike Sprints
Rest a bit
15x BB Z-Press @ 45/35
Rest a bit
10x BB Biceps Curls + 20x Grip Roll-ups @ 45/35
Rest a bit
6/6x KB Windmills, AHAP
2-3 rounds
Then:
Cool Down

 

 

STRENGTH
2×5 Weighted Dislocates
2×15 Reverse Snow Angels
Then:
Work up to a 5RM BB Strict Press (3-4 sets)
Then:
With that weight…
M.E. Strict Press + 3x Push Press (search for good balance in dip phase)
4 sets, rest as needed
Then:
10-Minute DB Z-Press Challenge
Elite: 7 reps every 30s for 10 minutes (25/15)
Rx: 5 reps every 30s for 10 minutes
Amateur: 3 reps every 30s for 10 minutes
Then:
3×12 (each) Elbow-out DB Row, off bench, climbing
Between sets do 30s Side Plank, L + 20x Supermans + 30s Side Plank, R
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
Squat Clean E2MOM x 20
0-2, 2-4, 4-6: 3x Squat Cleans
6-8, 8-10, 10-12: 2x Squat Cleans
12-14, 14-16, 16-18, 18-20: 1x Squat Clean
Go for new PR if you’re feeling it.
Then:
21-15-9
KB Clean + Pull-up
*Elite does 21 Pull-ups + 15x C2B + 9x BMUs
Then:
Cool Down with Couch Stretch

 

 

PHOTOS