10.17.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10m-20m-30m Suicide (shoot for sub 30s)
5 sets
Rest while partner goes
Then:
20x Alt. Bulgarian Bag Halos + 30x Mountain Climbers
Rest 1:00
8x STRICT Modified Rope Climbs (maintain a rigid body throughout)
Rest 1:00
8/6 Assault Bike Calories Holding (Hold a 53/35 KB overhead,  switch arms halfway)
Rest 1:00
10x Straight Bar Curl + 20x Grip Roll-ups
Rest 1:00
3 rounds
Then:
Cool Down with Reverse Snow Angels, 2-3 sets of 20 reps (add small plates if capable)

 

 

STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates
2×10 Scap Push-ups
2×15 Rev. Snow Angels
Then:
DB Complex:
Biceps Curls +
Upright Row +
Bent-Over Row +
Devil Press +
French Press
Set 1: 3 rounds of 6 reps each
Set 2: 3 rounds of 4 reps each
Set 3: 3 rounds of 4 reps each (heavier than set 2, ideally)
Then:
4xM.E. Fat Bar Hanging Rows
Between sets do 20s Sit-ups
Then:
100x DB Floor Press in as few sets as possible (50/20)
Then:
Cool Down

 

 

CROSSFIT
Skill:
40x DUBs +
M.E. T2B +
90s Rest
3 rounds
Then:
Clean and Jerk warm-up
Then:
Paused Clean (2s below the knee) + Split Jerk, 20′
Then:
For time:
30x Pistols
40x HSPUs
50x Pull-up
Then:
Cool Down

 

 

PHOTOS
N/A