10.27.18 Training Sessions (3)

 

GENERAL FITNESS
4x30s Toes-n-Nose Handstand Holds
Rest while partner goes
Then:
“CV Primer”
EMOM x 10
Even: 20-18-16-14-12 KBS (53/40)
Odd: 2-4-6-8-10 Burpees
Then:
40x Wall Ball (20/14) +
30x Sit-ups +
20x HR Push-ups
10x Strict Pull-ups
3 rounds
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
Then:
8-7-6-5-4-3-2-1
SA KB Overhead Press (each arm. 8/8, 7/7 etc.)
Then:
4×8 BTN Snatch-Grip Push Press, climbing
Between sets do 12x One-Arm DB Rows (supported)
Then:
12-15x DB Shrugs, AHAP +
M.E. DB Floor Press (same DBs. If you can’t do more than 5 presses use a different pair of DBs)
5 sets
Then:
Shoulder Pre-Hab

 

CROSSFIT
Power Clean “Strength Ladder”
10 TnG reps + 10x FS
9 TnG reps + 9x FS
8 TnG reps + 8x FS
7 TnG reps + 7x FS
6 TnG reps + 6x FS
5 TnG reps + 5x FS
4 TnG reps + 4x FS
3 TnG reps + 3x FS
2 TnG reps + 2x FS
1 TnG reps + 1x FS
Then:
Cool Down

 

 

PHOTOS