7.11.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
5x KB Headcutters (53/35) + 20x Toe-Taps
Then:
20x Alt. Bulgarian Bag Halos + 40x Mountain Climbers
Rest 30-45s
Prowler Sprints (45/25), 4 lengths
Rest 30-45s
40s Toes-n-Nose Handstand Hold against wall
Rest 30-45s
8x BB Biceps Curls (45/35) + 20x BB Grip Roll-ups (without putting BB down)
Rest 30-45s
2-3 rounds
Then:
Cool Down

 

 

STRENGTH
50x Alt Supermans +
2×10 Cossack Squats +
Monster Walks
Then:
Work up to a challenging 7-Rep Conventional Deadlift (3-4 sets)
Then:
2x (7-5-3) Deadlift Waves
Rest plenty between sets
Second wave should be very challenging
Then:
5x DB Z-Press, AHAP +
5x Chin-up
3-5 sets
Then:
Cool Down

 

 

CROSSFIT
EMOM x 10
12/10 Calorie Assault Bike +
30s OH Plate Hold @ 55/45
Then:
Clean and Jerk warm-up
Then:
Clean and Jerk
3×65%
3×70%
2×75%
2×1@80%
Then:
For time…
400m Run +
30x Box Step-Overs (50/35) +
400m Run
Then:
Cool Down

 

 

PHOTOS
N/A