7.5.18 Training Sessions (2)

GENERAL FITNESS
I.W.T.
Phase I
20x Alt. DB Snatches (50/35) +
4x (20/10) Interval +
2:00 Rest
3 sets
Rest fully
Then:
Phase II:
12x (6 each) Alternating DB/KB Box Step-ups (50/30) +
4x (20/10) Interval (different machine than Phase I) +
2:00 Rest
3 sets
Rest fully
Then:
Phase III
4x DB TGU, AHAP +
Round 1: 80x MountainClimbers
Round 2: 2:00 Dead Hang
Round 3: 5x Wall Walks
12′ AMRAP
Then:
Cool Down

 

 

 

STRENGTH
10-1 Bulgarian Split Squats (elevate back foot onto bench)
10x left + 10x right
9x left + 9x right
8x left + 8x right, etc.
Then:
Work up to a challenging 3-Rep Sumo Deadlift
Then:
Sumo Deadlift
3-3-3-3-3
Between sets do 1:00 OH Plate Hold @ 35-55#
Then:
20x BB Grip Roll-ups +
12x Alternating Plate Pinch Step-ups (15-35# each hand) @ 12″
2-3 sets
Then:
Cool Down