8.15.18 Training Sessions


GENERAL FITNESS
“CV Primer”
10 rounds
10/7 Calorie Sprint on Assault Bike +
Even rounds: 24x KB Deadlifts (70/53)
Odd rounds: 5-10-15-20-25m Suicide
Then:
24x DB Farmer’s Lunge (50/30) +
40s Wall Sit +
15x DB Push Press (same DBs) +
30m Bear Crawl
3 rounds, slow and steady
Then:
Cool down

 

 

 

STRENGTH
50x Alt. Supermans
3×10 Banded Glute Bridges
3×5 Single-Leg KB Deadlifts, SLOW
Then:
Work up to a heavy 5-rep Double Overhand Axle Deadlift (3-4 sets)
Then, with that load…
5×5 Double Overhand Axle Deadlifts, across
Between sets do 10x Finger-Tip Push-ups (scale as needed)
Then:
4×10 (each) One-Arm DB French Press
Then:
Rotator Cuff work

 

 

 

CROSSFIT
EMOM x 15
Min 1: Prowler Sprints down and back (25/0)
Min 2: 250m Run
Min 3: Rest
Then:
Clean and Jerk warm-up
Then:
Clean and Jerk Percentage work:
3×60%
3×70%
3×2@75%
Treat each as a single
Then:
30m Front-Rack Walking Lunges, AHAP +
3x BMU or 5x C2B Pull-ups
4 rounds, not for time
Then:
Cool Down

 

 

PHOTOS