7.16.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder Primer”
3x30m Walking KB Bottoms-up Press, climbing
Then:
Review KB TGU technique – 5 minutes
Then:
0-3: 30 Calories (any machine)
3-6: 40x Wall Ball (20/14)
6-9: 6x Alt. KB TGUs (athlete chooses load)
3 rounds (27 minutes)
Then:
60m KB Farmer’s Carry + 30s Dead Hang Combo
3 rounds
Then:
Cool Down

 

 

STRENGTH
Box Stretch, 2x30s each
Monster Walks, 4 ways
Then:
4×8 BB Cyclist Squats, climbing
Between each set do 15x 3-point One-Arm DB Rows
Then:
Biceps Tri-Set
8-10x Standing BB Biceps Curls +
8-10x Seated Fat-DB Hammer Curls +
4-6x Standing BB Biceps Curls
Rest 2:00, 3 sets
Then:
20-15-10
Sit-ups + 40s FLR from elbows.
Then:
Cool Down

 

 

CROSSFIT
T2B Conditioning, 10′
Sassy – 4×15 UB T2B
Rx – 4×12 UB T2B
Amateur – 30 total in as few sets as possible
Then:
Snatch Complex warm-up
Then:
3-Position Snatch (HH, Above knee, Floating Below the Knee)
60%, 65%, 70%, 80%, Max for day (6 total sets)
Then:
With a partner. “You go, I go”
3 rounds, each for time:
10x Front Squats (from floor @ 185/125) +
100m OH Plate Carry @ 45/25
10x Back squat (same BB)
Rest while partner goes
Then:
Cool Down

 

 

PHOTOS
N/A