7.25.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Alternating Tabata
20s Mountain Climbers +
10s Rest +
20s HEAVY H2H KBS (53/40) +
10s Rest
8 rounds (8 minutes)
Then:
45/15 Circuit
45s Work + 15s Transition
1. Assault Bike Sprint
2. KB Rack Hold (2×45/30)
3. “Bastards” (Burpee + Tuck Jump)
4. Dead Hang from rings or bar (perform a strict pull-up every 10s)
5. Alt. Goblet Reverse Lunges (53/40)
6. Rest
5 rounds (30 minutes)
Then:
Cool Down with

 

 

STRENGTH
Bulletproof Shoulder Series, 1 set
Then:
DB Windmills, each arm:
5-4-3-2-1, climbing
Then:
2×10 Bench Press, light to warm-up
Then:
Bench Press @ 4110 tempo (note the 1s pause on chest EVERY REP)
8-6-4-4-4, climbing
Between sets do 10/10 One-Arm 3-pt DB Rows, AHAP
Then:
100x DB Floor Press (50/25) in as few sets as possible
Each drop do 5x Strict Pull-ups
Then:
Cool Down with Rotator Cuff Work

 

CROSSFIT
HS Practice – 10 minutes
Then:
Elite – Some walking forwards with some turns
Pro – Go for 15m unbroken
Amateur – 4×16 Shoulder Taps off box/wall
Then:
Clean and Jerk warm-up
Then:
Clean and Jerk
2×60%
2x2x65%
2x3x70%
Then:
3 rounds for time:
21x Box Jumps +
16x DB Snatches +
9x T2B

 

 

PHOTOS
N/A