9.20.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Teams of two…
1-8-1 Reverse Burpee Relay.
Stand at the rig, sprint to the wall, perform your Rev. Burpees, sprint back, tag your partner.
Then:
“30/90 Intervals”
Athletes choose a machine. Stay on the same machine the entire workout.
30s HARD effort +
90s Rest
15 rounds (approx. 30 mins)
During “rest” rotate through three of the following activities:
1. 15x Wall Ball (20/14)
2. 7x “Bastards” (Burpee + Tuck Jump)
3. 8x DB Curtis P’s (athlete chooses load)
4. 50x Double-Unders
5. 5-7x Ring Muscle-ups
6. 14x Alt. Pistols
7. 15x T2B
Then:
Cool Down

 


STRENGTH
T-Spine Mobiltiy
3×8 DB SOTS Press, light
4×10 Shank Levers, form-focused
Then:
10-12x DB Z-Press, AHAP +
8-10x BB Pendlay Rows, AHAP
4 sets
Then:
1:00 KB/DB Farmer’s Hold, AHAP +
20x Strict Push-ups +
60s Bent-Body Hollow
4 sets
Then:
Cool Down with 50x Reverse Hypers on Bench

 

 

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