7.12.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
Burpee/Broad Jumps, 10 lengths in the gym
10′ cap
Then:
Athlete picks a machine (stay on same machine the entire session)
30/90 Intervals
30s HARD effort on machine +
90s Rest
During “rest” alternate between the following movements:
1. 10x Whipsmash
2. 8x DB Curtis P’s (30/20)
3. 7x Reverse Burpees
12 rounds
Then:
Cool Down with 3×10 Partner Medicine Ball Sit-up Tosses

 

 

STRENGTH
Extra T-Spine Mobility on foam roller
Then:
“Shoulder Primer”
3×8 Earthquake Strict Press @ 3 sec up, 3 sec down (slight staggered stance)
Then:
12x Seated Fat-DB Strict Press (semi-supinated position), AHAP +
40s L-Hang from Pull-up Bar
Elite – Straight legs
Pro – Bent knees
Amateur – Dead Hang Hollow
5 sets
Rest plenty
Then:
20x (10/10) Tiresmash +
150m Gun Walk (45/25) +
*use rubber plates only
Until class ends (3-4 sets)
Then:
Cool Down Partner Medicine Ball Tosses (same as Inna is doing in her class)

 

 

PHOTOS