9.19.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10-1 Explosive Step-up Hops
10 reps, L + 10 reps, R
9 reps, L + 9 reps, R
8 reps, L + 8 reps, R etc…
Then:
10/7 Calorie Assault Bike with OH Plate Holds (45/25)
Rest 60s
15x Sit-ups + 40x Mountain Climbers
Rest 60s
12x DB Hang Cleans + M.E. Strict Press
Rest 60s
Strict Pull-ups (Elite – 20 reps, Rx – 15 reps, Amateur – 10 reps)
Rets 60s
2-3 sets
Then:
Cool Down

 

 

STRENGTH
2×5 (each) Single-Leg Glute Bridge with opposing leg external rotation
Monster Walks
Then:
Work up to a heavy 7-rep Front Squat
Then:
2x (7-5-3) Front Squat Waves
Rest plenty between sets
Then:
4×8 Alt. KB Step-ups (non-strict)
Chase each set with 20x Split Jumps
Then:
2×50 Frog Leg Glute Bridges – pump as much blood into the glutes as possible.
Then:
Cool Down

 

 

CROSSFIT
EMOM x 10
1. M.E. HSPUs
2. 30s Bent-Body Hollow
Then:
Clean and Jerk Warm-up
Then:
3-Position Clean (HH, Above the knee, Floor)
6 sets, climbing
Then:
3 RFT
400m Run +
15m HS Walk +
20x KBS (53/35)
Then:
Cool Down

 

 

PHOTOS