6.28.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
8′ AMRAP – Wall Ball (20/14)
Every drop = 5x Burpees
Then:
14x Goblet Reverse Lunges (53/35) +
5x Wall Walks +
150m Sprint +
60s Rest
3 rounds
Then:
10x DB Hang Squat Cleans (50/35) +
5x STRICT Pull-ups +
7/5 Calorie Assault Bike Sprint +
60s Rest
3 rounds
Then:
20x Explosive Step-up Hops (24/20) +
5x Rope Climbs (modify as needed) +
60s Bent-Body Hollow +
60s Rest
3 rounds
Then:
Cool Down

 

 

STRENGTH
Glute Activation – Band Walks
The:
4×10 Two-DB Box Step-overs, AHAP (two feet must touch the top of the box each rep)
Then:
Warm-up for Sumo Deadlift
Then:
Establish a 10RM, 5RM, 2RM
No more than 2 attempt for each max
Then:
12x DB Z-Press (neutral grip), AHAP +
5x Nordic Curls (focus on a long and slow eccentric phase)
3 sets
Then:
Cool Down

 

 

PHOTOS