9.5.18 Training Sessions (3)

 

GENERAL FITNESS
SMMF
“Burpee Prison Run,” original version
20-1 Burpee Ladder
Between each rung run 150m or bike 10/7 calories
For time
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates
Then:
Work up to a challenging 5-rep Strict Press (3-4 sets)
Then with the load…
M.E. Strict Press + 3-5x additional reps with Push Press
Rest fully between sets
4 sets
Then:
3×15 Close-Grip (“Squeeze” Press) Neutral-Grip DB Chest Press, AHAP
Between sets do 60s OH Plate Hold (55/35)
Then:
3×12 Seated DB Zottman Curls @ 4010 tempo
Then:
Cool Down

 

 

 

CROSSFIT
3×10 Strict HSPUs
Then:
Snatch Complex warm-up
Then:
20 minutes to establish a MFD Squat Snatch
Then:
50x Wall Ball +
40x Alt. DB Snatches (50/30) +
30x Burpees +
20x Pistols +
10x BMUs (sub 15x Pull-ups)
For time
Then:
Cool Down

 

 

PHOTOS
N/A