9.13.18 Training Sessions (2)

 

GENERAL FITNESS
Teams of two…
P1 17x Burpee/Pull-ups (sub 21x Target Burpees @ 8’/6′)
P2 Interval for the duration of Burpee/Pull-ups (any machine)
Switch
Right into…
P1 400m Run
P2 Interval for the duration of Run
Switch
Right into…
P1 32x Box Jump Overs (30/24)
P2 Interval for the duration
Switch
Right into…
P1 6x Alt. KB TGU (53/25)
P2 Interval for the duration
Switch
40′ AMRAP for max calories
Then:
Cool Down

 

 

 

STRENGTH
2×20 Alt. Supermans
Monster Walks – 4 ways
Then:
Work up to a Challenging 3-rep Conventional Deadlift (3-4 sets)
You should not be able to do 5 reps in a row
Then, with that load…
5-Rep Deadlift Clusters
1-1-1-1-1
Rets 15-20s between reps
This is one set, do 2
Then:
20x Strict Push-ups +
40s Heavy KB Farmer’s Hold +
15x Reverse Hypers on Bench
3-4 sets
Then:
Cool Down

 

 

PHOTOS
N/A