8.4.18 Training Sessions (3)

 

GENERAL FITNESS
Jumping warm-up
4x(30/30) Box Jump
4x (30/30) Explosive Step-up
4x (30/30) Mountain Climber
Then:
20-2 (descending by 2)
Alt. DB Snatch + 8/5 Calorie Sprint (any machine)
Males @ 50, Females @ 30-35
Then:
12x DB Z-Press, AHAP +
Strict T2B +
30s/30s Side Plank
3-4 rounds
Then:
Cool Down

 

 

STRENGTH
KB Carries, various
2 rounds
Then:
4×100′ Farmer’s Carry
Rest fully
Then:
DB Z-Press Challenge 2.0
Males use 2×30, Females use 2×20
50 reps
Each drop = 15x BB Biceps Curls

 

 

CROSSFIT
10 minute Snatch EMOM
2-3 reps @ 135/95
Then:
12x Strict HSPUs +
15x Back Squats (225/165)
20x Burpees
Partner does the same
9x Strict HSPUs +
18x Front Squats (205/145) +
20x Burpees
Partner does the same
6x Strict HSPUs +
21x OHS (185/125) +
20x Burpees
Partner does the same
Scaled loads:
BS (185/125), FS (135/95), OHS (105/75)
Then:
Cool Down

 

 

PHOTOS