7.19.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicides
5m Forward + 5m Backwards
10m Forward + 10m Backwards
15m Forward + 15m Backwards
Rest while partner goes.
3 sets each
Then:
“Cindy on the Run with a Gun Ain’t no Fun”
5 rounds of Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Gun Carry Squats*)
400m Run (sub 25/20 Calorie Assault Bike)
4 rounds of Cindy
400m Run
3 rounds of Cindy
400m Run
2 rounds of Cindy
400m Run
1 round of Cindy
Wear a vest if you’re up to it
*Hold a 45#/25# plate in front of your chest with your elbows by your side at 90 deg during squats
All for time
Then:
Cool Down

 

 

STRENGTH
50x Alt. Supermans
3x20x H2H KBS, climbing to AHAP
Then:
4×5 (each) Single-Leg, Single-Arm KB Clean and Press, climbing to AHAP
Then:
5×5 Banded Deadlifts, climbing to AHAP
Then:
10x DB Z-Press, AHAP +
15s L-Sit +
30s Bent-Body Hollow +
60s Superman Hold +
Rest 1:00
3 sets
Then:
Cool Down with Rotator Cuff work

 

 

PHOTOS
N/A