8.9.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
12x KBS +
10x Goblet Squats +
8x Headcutters +
3x Box Jumps (24/20) +
60s Rest
4 rounds (start light and climb to AHAP without putting the KB down until BJs)
Then:
400m run +
10x DB Curtis P’s (athlete chooses load)
20/15 Calories, any machine
M.E. UB Wall Ball (20/14)
Continue until you reach…
Elite – 200 reps
Pro – 150 reps
30′ Cap
If you finish early move on to the “cool down”
20x BB Grip Roll-ups + 30-25-20-15-10 HR Push-ups
Then:
Cool Down

 

 

STRENGTH
Work up to a challenging 3-rep Back Squat (not a 3RM)
Then:
5×3 Back Squat @ 6010 tempo, climbing slightly if possible
Then:
4×10 BTN Push Press (stay flat footed)
Between sets do 5x One-Arm Plate Snatches (per arm)
Then:
Ring Pull-ups Conditioning
Elite – 30 reps
Pro – 20 reps
Amateur – 10 reps
Double reps for Ring Rows
Then:
100x BB Grip Roll-ups in as few sets as possible
Then:
Cool Down

 

PHOTOS