8.31.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
60s of 3x Burpees + 20m Sprint + 60s Rest
60s of 3x Burpees + 20m Sprint + 30s Rest
60s of 3x Burpees + 20m Sprint + 15s Rest
60s of 3x Burpees + 20m Sprint
Then:
DB Curtis P’s
6 reps @ 30/20 +
4 reps @ 40/25 +
2 reps @ 50/30 +
30s All-Out Interval +
60s Rest
4 sets
Then:
KB Headcutters
8 reps @ 45/35 +
6 reps @ 55/40 +
3 reps @ 70/50 +
30s All-Out Interval (different machine) +
60s Rest
4 sets
Then:
Cool Down

 

 

STRENGTH
T-Spine + Shoulder External Rotation Mobility
Then:
10-1 Bulgarian Split Squat Ladder (elevate back foot onto bench)
10 L + 10 R
9 L + 9 R
8 L + 8 R, etc.
Then:
Paused (2s) Front Squats
5-5-3-3-3, climbing to AHAP
Between sets do 10/10x One-Arm Bent-Over Plate Row + 5x Strict T2B
Then:
4×15 Bench-Supported DB Rows, slight incline
Then:
10x Ab Mat Sit-up. Hold final rep 20s (scapula just off the floor)
3-5 sets, time permitting
Then:
Cool Down

 

 

PHOTOS

Remember…