9.27.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
EMOM x 8
Elite – 20m Burpee/Broad Jumps + Walk back
Rx – 15m Burpee/Broad Jumps + Walk back
Amateur – 3x Burpee/Broad Jumps + Walk back
Then:
12x (6 each) DB Walking Lunges (athlete chooses load) +
8x Push Press +
1-7 STRICT T2B Ladder
Rd 1: 10x Lunges + 8x Push Presses + 1x T2B
Rd 2: 10x Lunges + 8x Push Presses + 2x T2B
Continue to 7x T2B
Then:
400m Sprint +
10x Burpee/Pull-ups +
20x KBS, AHAP
15′ AMRAP
Then:
Cool Down

 

 

STRENGTH
50x Alternating Supermans
3×5 (each) Single-Leg KB Deadlifts, climbing
Then:
10-1 Bulgarian Split Squat Ladder @ BW, off bench (still warming up)
10 on left + 10 on right
9 on left + 9 on right
8 on left + 8 on right, etc.
Then:
4×16 (8 each) Alternating BB Reverse Lunges (bar on back)
Between sets do 4x Negative Pronated-Grip Pull-ups (6 sec eccentric)
Then:
10x DB Tate Press +
M.E. Strict Push-ups
3-4 sets
Then:
Cool Down

 

 

PHOTOS
N/A