10.9.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
“Murph,” in reverse
1-Mile Run +
300x Synchronized Squats +
200x Push-ups (10:10) +
100x Pull-ups, partition as you see fit +
1-Mile Run
For time
Then:
Fall Down

 

 

STRENGTH
2×10 Push-ups with a PLUS
2×5 (each) Seatbelt Tears
Then:
3×8 Earthquake Strict Press (stay light, treat as a warm-up). Hold final rep overhead for 10s.
Then:
Work up to a Heavy 5-Rep Strict Press (2-3 sets)
Then, with that load…
M.E. Strict Press + 2-3x Push Press (high bar position and good balance the feet)
3 sets
Then:
4x30s Seated OH Plate Hold, AHAP
Between sets d0 20x Supermans
Then:
Cool Down with Curls and Grip

 

 

PHOTOS