9.29.18 Training Sessions (3)

 

 

GENERAL FITNESS
2x (1-4) Wall Walks, teams of two
Then:
50x Walking Lunges (BW)
40x Walking Lunges (20/30), DBs or KBs
30x Walking Lunges (30/50)
20x Walking Lunges (50/70)
10x Walking Lunges (AHAP, AHAP)
After sets 40 and 20 do 400m Run
After sets 50, 30, and 10 do 20x Burpees
Then:
42-30-18
KB Deadlifts (70/53) +
Box Jumps (24/20)
Then:
Cool Down

 

 

 

STRENGTH
50x Alt. Supermans
Monster Walks – 4 ways
Then:
Axle Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decline
Between each rung do 10x Standing DB Strict Presses, AHAP
Then:
30s Bent-Body Hollow + 60-45-30-15s FLR
30s/60s, 30s/45s, 30s/30s, 30s/15s
Then:
Cool Down

 

 

 

CROSSFIT
Snatch warm-up
Then:
E2MOM x 5 (10 minutes)
5x TnG Power Snatches
Then:
21x Power Cleans (115/85)
18x T2B
15x Power Cleans
12x T2B
9x Power Cleans
6x T2B
3 Power Cleans
Between each set do 35x Squats + 10x Burpees
Then:
Cool Down:
45s Dead Hang +
15s Transition +
45s FLR +
15s Transition
3 rounds
Then:
Cool Down

 

 

PHOTOS
N/A