7.23.18 Training Sessions (3)


GENERL FITNESS
“CV Primer”
10m-15m-20m-25m Suicides
Rest while partner goes
5 rounds
Then:
EMOM x 24
1. 20x KB Deadlifts, AHAP
2. 15x Box Jumps (24/20)
3. Burpee/Pull-ups (Elite – 10 reps, Pro – 8 reps, Amateur – 10x Traget Burpees)
4. Rest
Then:
10-1 Side Plank Breathing Ladder
10x Breathes, left + 10x Breathes, right
9x Breathes, left + 9x Breathes, right, etc.
Then:
Cool Down

 

 


STRENGTH
2 rounds:
10x Cossack Squats +
10x
Then:
Work up to a challenging 7-rep Back Squat (not a 7RM)
Then, starting with load…
2x (7-5-3) Back Squat Waves
Rest plenty between sets
Second wave should be hard!
Then:
4×10 HEAVY Alt. Farmer’s Step-ups (extend the top leg fully before the second foot makes contact with box)
Between sets do 20x Alt. Explosive Step-up Hops (same box)
Then:
3x(12-15) Reverse Hyper, off flat bench
Then:
Cool Down

 

 

CROSSFIT
5x(30/30) MAX EFFORT T2B
Then:
Snatch Complex warm-up
Then:
Snatch
2×60%
2x2x65%
2x3x70%
Then:
“Tommy V”
21-15-9 Thrusters (115/85)
12-9-6 Rope Climbs
Then:
Cool Down

 

 

PHOTOS
N/A