7.21.18 Training Sessions (2)

 

GENERAL FITNESS
10′ AMRAP #1:
10x DB Hang Squat Clean (50/35) +
5 Calorie Sprint on Assault Bike +
40s OH Plate Hold (55/45)

Rest 3:00

10′ AMRAP #2:
10x Explosive Whipsmash +
5/3 Calorie Sprint on Ski Erg +
40s Plank on elbows

Rest 3:00

10′ AMRAP #3:
20x H2H KBS (70/53) +
12x (6 each) Split Jumps +
40s Dead Hang
Then:
Cool Down

 

 

STRENGTH
German Body Comp

A1 BB (on back) Alt. Reverse Lunges, AHAP (back knee must make contact with floor)
A2 10-12x DB STRICT Press (you can push press the last few reps on the final few sets if needed)
12′ AMRAP
Then:
B1 12x DB Cyclist Squats (elevate heels onto 25# plate)
B2 10-12x Hanging Horizontal Rows from BB (chest must make contact with bar)
12′ AMRAP
Then:
C1 12-15x Standing Straight Bar Biceps Curls
C2 20x Weighted Reverse Snow Angels (use 2.5 – 5# plates)
C3 10-12x Seated DB External Rotation
2-3 sets, depending on time
Then:
Cool Down