10.5.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
150x KBS (53/35)
EMOM x 12x Split Jumps
12′ Cap
Then:
“Meat Grinder”
Each athlete needs two DBs (40-55/20-30).
100x Farmer’s Walking Lunges +
100x Floor Press +
50x Alt. DB Snatches +
50x Box Step-ups (hold both DBs anyhow) @ 24/20″ +
25x DB Burpees
25x DB Push Presses
30′ AMRAP
Then:
Cool Down

 

 

STRENGTH
Bulletproof Shoulders
Then:
Work up to a starting 5 on Bench Press
Then, starting with that load…
5-2-5-2-5-2 Bench Press Waves.
Strive to be as explosive as during the concentric phase of each rep
Rest plenty
Then:
4×10 Fat DB, Neutral-Grip Bent-Over Rows
Between sets accumulate a 30s L-Sit
Then:
3xM.E. Seated DB Zottman Curls @ 4010
Then:
Cool Down

 

 

 

CROSSFIT
40′ AMRAP
400m Run +
30x Burpees
40x One-Arm KB OH Walking Lunges (20/side)
100x DUBs
20x T2B
20x Pistols
Then:
Cool Down

 

 

PHOTOS
N/A