8.22.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
6x KB Heacutter @ 53/35 + 20x Toe Taps
Then:
24x KB Suitcase Lunges, AHAP (switch arms at 12 reps)
Rest 30s
10/7 Calories on Assault Bike Holding a 45/25 Plate OH
Rest 30s
20x Alt. Bulgarian Bag Halos + 20x 2-ct Mountain Climbers
Rest 30s
15x DB Z-Press, AHAP + 20s Bent-Body Hollow
3-4 sets
Then:
Cool Down

 

 

STRENGTH
3×10 (5 each) Alt. Cossack Squats (work towards flat footed). Go for a nice stretch!
3×5 KB Windmills, climbing
3×5 KB Deck Squats, climbing
Then:
Work up to a challenging 5-rep Back Squat (3-4 sets)
Then, starting with that load…
Paused (2s) Back Squats
3-3-2-2-1-1-1, climbing to AHAP
Rest plenty between sets
Then:
3×6 Double KB Front Squats + Rev Lunge L + Rev Lunge R Combo, AHAP
Then:
20x Prone Plate Slides +
20x Rev. Snow Angels
2-3 sets, time permitting
Then:
Cool Down

 

 

CROSSFIT
Skill:
M.E. Pull-ups + 10 sec rest + 3-5 additional reps
3 sets
Then:
Clean and Jerk warm-up
Then:
Clean and Jerk Percentage Work:
2×65%
2×70%
1×75%
1×80%
2x1x85%
Then:
10-8-6-4-2 Clusters @ 155/105
1-2-3-4-5 Rope Climbs
Then:
Cool Down

 

 

PHOTOS