10.24.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
50x Walking Lunges +
7x Strict T2B +
21x TnG KB Deadlifts (70/53)
3 rounds
Then:
15x DB Cyclist Squats
Rest 1:00
10x (each) 1-Arm KB Bottoms-up Press, AHAP
Rest 1:00
10-12x Stationary Dips (use bands if necessary)
Rest 1:00
20x Sit-ups + 30s Plank on Elbows
Rest 1:00
3 sets
Then:
Box Breathing and Static Stretching

 

 

STRENGTH
3×8 Single-Leg KB Deadlifts
Then:
6×8 Cyclist Front Squats
Between sets do 20s Frog Glute Bridge
Then:
1:00 KB Rack Hold @ 1/2 BW
Between sets do 10x Strict Push-ups + 8x Strict T2B
4 sets
Then:
15x Single-Leg Calf Raises off 45# plate +
30x Shoulder Taps (ZERO hip rotation)
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
Parking Lot Sprints
Walk 1/2, Jog 1/2, Sprint back
4 sets
Then:
Clean and Jerk warm-up
Then:
8x DL +
8x HPC +
8x S2OH +
8x Reverse Lunge (per side)
Then:
50x Pull-ups +
25x Strict HSPUs
Then:
Cool Down

 

 

PHOTOS
N/A