10.13.18 Training Sessions (3)

 

GENERAL FITNESS
“Shoulder Primer”
12x KB Halos +
5x (each) One-Arm Bottoms-up Press (same KB) +
20x Super Strict Shoulder Taps
3 sets, climbing
Then:
4x30s Toes-n-Nose Handstand Hold
Rest while partner(s) go
Then:
6x DB Farmer’s Lunge + 6x DB Push Press, AHAP
5 lengths in the gym (up and back = 1 length)
Then:
7x DB RDLs, AHAP + 20-2 Split Jump Ladder
Looks like…
7x RDLs + 20x Split Jumps
7x RDLs + 18x Split Jumps
7x RDLs + 16x Split Jumps, etc.
Then:
Cool Down with 10x Box Breathing and Static Stretching

 

 

STRENGTH
50x Alt. Supermans
3×10 Frog Glute Bridges
Then:
10-1 Bulgarian Split Squats (elevate back foot onto bench). Stay upright back knee to the floor.
10 reps L + 10 reps R
9 reps L + 9 reps R
8 reps L + 8 reps R, etc.
Continue to 1 rep L + 1 rep R
Then:
A few light sets of Trap Bar Deads
Then:
3xM.E. Trap Bar Deads
Elite 2 405/265#. Scale as needed
Rest fully between efforts
Then:
“Death by” Double KB Front Squat
1st min = 1 Squat
2nd min = 2 Squats
3rd min = 3 Squats, etc.
Continue to failure (i.e. not being able to complete the prescribed number of reps in a minute)
Males use 90-100lbs (total load). Females use 50-70 (total load)
Then:
Cool Down with 3×12 DB Reverse Flyes

 

 

CROSSFIT
3 rounds:
10x Kipping Dips
30s Hanging L-Sit
Then:
In teams of two (You go, I go):
4 rounds:
4x Bar Muscle-ups +
8x Thrusters (135/95) +
12x Clean and Jerk +
16x Back Squats +
250m Run
Then:
Cool Down

 

 

PHOTOS
N/A