9.11.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
100/75 Calories, any machine
80x DB Walking Farmer’s Lunges (50/30)
60x Burpees
40x DB Hang Clean and Presses (50/30)
20x Strict Pull-ups (scale up to C2B)
35′ AMRAP
Then:
Cool Down

 

 

STRENGTH
2×10 Banded Glute Bridges
2×5 Weighted Dislocates
Then:
Strict, Dead-Hang Chin-ups:
Elite – 30 reps
Pro – 20 reps
Amateur – 10 reps (use a thin red band if necessary)
Then:
4×8 Strict Box Step-ups (do all reps on one leg, then switch), climbing to AHAP
Between sets do 12-15x Seated DB Triceps Extensions
Then:
4×5 (1 and 1/4) Back Squat. Start at 50% and climb
Then:
3x60s RKC Plank
Then:
Cool Down

 

 

PHOTOS