9.6.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
10/7 Calorie Sprint on Assault Bike +
5x (2x DB Lunges + DB Man-Maker), AHAP
Rest 1:00
4 rounds
Then:
4x Alt. KB TGU +
Rd 1: 12-15x BB Z-Press
Rd 2: 10x BB Curls + 20x BB Grip Roll-ups
Rd 3: 20x Alt. Bulgarian Bag Halos
Rd 4: 40/40 Side Plank
Then:
2x KB TGU (heavier) +
Rd 1: 12-15x BB Z-Press
Rd 2: 10x BB Curls + 20x BB Grip Roll-ups
Rd 3: 20x Alt. Bulgarian Bag Halos
Rd 4: 40/40 Side Plank
Then:
Cool Down

 

 

STRENGTH
Monster Walks, 4-ways
2×10 Push-up + Scap Push-up Combo (i.e. Push-up with a PLUS)
50x Alt. Supermans
Then:
Double KB Sumo Deadlifts
20-15-10-10-10, each set AHAP
Chase each set with 14x Explosive Alt. Box Step-ups Hops @ 24/20″
Then:
3×10 Renegade Rows with Push-ups (Push-up + L Row + R Row =  1 rep), climbing
Try to prevent rotation of the hips as much as possible during row
Then:
10/10x Single-Leg Glute Bridge off plate +
2x (20/10) Prone Dowel Raises (hold PERFECT arch position)
3 sets
Then:
Cool Down

 

 

PHOTOS
N/A