10.1.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
4x (30/30) Box Jumps, 24/20″
4x (30/30) Alt. Explosive Step-up Hops, 24/20″
4x (30/30) Mt. Climbers
Then:
6x Strict Pull-ups (scale up to C2B if able) +
12x Alt. KB Headcutter Reverse Lunges (53/35)
18x HR Push-ups
24x H2H KBS (same KB)
25′ AMRAP, steady pace
Then:
60m KB Farmer’s Carry, AHAP + 60-45-30-15 Dead Hang from Pull-up Bar
Then:
Cool Down

 

 

STRENGTH, Week 5 (Speed Strength)
In your two chosen lifts:
F/B Squat: 3×6 @ 65%
Bench / Strict Press: 4×8 @ 55%
Deadlift: 3×5 @ 65%
Move the bar with speed. Strive for 1 sec per rep tempo.
Then:
Cool Down

 

 

CROSSFIT
4×10 Ring Muscle-ups
Hold the final rep 15-30s in a fully locked out position
Then:
Snatch Complex warm-up
Then:
5-4-3-2-1 TnG Power Snatch, climbing
Then:
21-15-9
Front Squat (135/95) +
HSPU
8′ Cap
Then:
Cool Down

 

 

PHOTOS