10.11.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicide
5m For. + 5m Rev.
10m For. + 10m Rev.
15m For. + 15m Rev.
This is one set, do 3
Rest while partner goes
Then:
2K Row/Ski (100/75 Calorie Assault Bike) +
200x Double Unders (300x Single-Unders) _
10 rounds of 7x Burpee/Pull-ups + 14x Alt. DB Snatch (50/30)
For time
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility on Foam Roller
3×6 (each) One-Arm KB Bottoms-up Press
Then:
4×8 Earthquake Press
Then:
10 minutes to establish a 3RM Close-Grip Bench Press @ 4010 tempo (4-5 sets)
Then:
4×10 Supinated-Grip BB Ben-Over Rows
Between each set do 8x (each) KB Windmills
Then:
4×5 (each) KB Sit-up (step one of TGU), climbing to AHAP
Then:
Cool Down

 

 

PHOTOS
N/A