7.9.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Death by 30m Sprint
Each minute add 30m
The goal is to complete 10 minutes
Then:
4-8-12-16-20-24 Alt. DB Snatch (70/50) +
7x Burpee/Pull-ups between each rung
Then:
40-30-20-10 Split Jumps +
10-15-20-25 Sit-ups
Then:
Cool Down

 

 

STRENGTH
Bulletproof Shoulders
Then:
One-Arm KB Bottoms-up Press Strength Ladder, start with a heavy 5
5-4-3-2-1
Then:
Establish a 15RM, 10RM, and 5RM Axle Close-Grip Bench Press
Then:
4×10 each 3-Point One-Arm DB Row, AHAP
Between sets do 10x Supinated Grip BB Triceps Extensions
Then:
Rotator Cuff Work

 

 

CROSSFIT
3x(30/30) L-Sit + HS Hold
Then:
Snatch warm-up
Then:
Squat Snatch
3×65%
3×70%
2×75%
2×1@80%
Then:
“Satan’s Whiskers”
10x C2B +
10x Front Squats @ 165/145 +
10x Burpees
3 RFT
Then:
Cool Down

 

 

PHOTOS