10.29.18 Training Sessions (3)


GENERAL FITNESS
“CV Primer”
EMOM x 16
1. 10x DB Hang Clean and Press/Jerk
2. 7x Burpee/Split Jumps
3. 15/12 Calories (any machine)
4. Rest
Then:
A1 16x Goblet Reverse Lunges, AHAP
A2 6-8x Strict Chin-up (Supinated-Grip)
A3 8/8x One-Arm KB Strict Press (same KB)
Rest 90s, 3 sets
Then:
B1 12x Double KB Sumo Deadlift, AHAP
B2 12x Strict Push-ups (hands on KBs)
B3 30-45s L-Hang from Pull-up bar
Rest 90s, 3 sets
Then:
Cool Down with Box Breathing and Static Stretching

 

 

STRENGTH, Week 9 of Cycle
In your two chosen lifts:
F/B Squat: 6x2x83%
Strict/Bench Press: 6x2x80%
Deadlift: 6x2x83%
Then:
Accessory:
3×10 BB Good Mornings
Then:
3×10 DB Powell Raises
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
2-5x RMUs +
12x Strict (if possible) HSPUs
3 sets
Then:
Snatch Complex warm-up
Then:
5×3 Squat Snatch (NOT TnG), climbing
Then:
150m Run +
15x Squat Cleans (135/95)
3 rounds for time
Then:
Cool Down

 

 

PHOTOS
N/A