8.20.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
KB Mountain
5-10-15-10-5
Goblet Squat + KBS + Strict Push-up
Males @ 40-53, Females @ 30-35
Then:
E5MOM
500m Row/Ski +
15x KB Deadlifts (70/53) +
M.E. Burpees in the time remaining
Continue until you reach…
Elite: 50x Burpees
Pro: 40x Burpees
Amateur: 30x Burpees
Then:
Midline Work
50-40-30-20-10
Supermans + 30/30 Side Plank between rungs
Then:
Cool Down

 

 

 

STRENGTH
50x Alt. Supermans
3×10 Banded Glute Bridges
Then:
4/4 Alt. Rev. DB/KB Lunge + SLDL combo
4 sets climbing
Then:
Work up to a heavy 8-rep Sumo Deadlift (2-3 sets)
Then:
Pre-Exhaustion:
40x Alt. Slideboard Hamstring Curls +
8x TnG Sumo Deadlifts
5 sets
Rest as needed between sets
Then:
EMOM x 8
1. 1-minute Low-Plank
2. M.E. Sit-ups
4 rounds
Then:
Cool Down

 

 

PHOTOS