10.10.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder Primer”
1:00 One-Arm KB Overhead Walk (AHAP), switch
Rest 1:00, repeat once
Then:
12x KB Deadlifts + 5m Walk (70/53)
9x KB Deadlifts + 5m Walk
6x KB Deadlifts + 5m Walk
This is one set, do 4
Rest as needed between sets
Then:
4x KB TGU +
Rd 1: 40x Mountain Climbers
Rd 2: 16x Headcutter Rev. Lunges (same KB)
Rd 3: 6x Rope Climbs
Rd 4: 15x DB Z-Press, AHAP
Then:
Cool Down

 

 

STRENGTH
3×8 (each) Single-Leg Glute Bridges
Then:
4×10 Alt. KB Box Step-ups, across
Chase each set with 14x Split Jumps
Then:
4×8 (each) One-Arm KB OH Reverse Lunges
Between each set do 20s Off-Set BB Deadlift Hold
Then:
12-15x Reverse Crunches on flat bench (scale up with slight incline)
Then:
Cool Down

 

 

 

CROSSFIT
HSPUs
21-15-9 for time
Between each set 30 sec hollow Hold/Rocks
Then:
Clean and Jerk warm-up
Then:
5×1 Clean and 2x Split Jerks, climbing
Then:
“Just Go”
75x Burpees/Plate Hops for time

 

 

PHOTOS

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