11.1.18 Training Sessions (2)

 

GENERAL FITNESS
0:00 – 15:00

2K Row/Ski +
Elite – 4 rounds of Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats)
Rx – 3 rounds of Cindy

15:00 – 30:00
250m Run +
150m OH Plate Carry (45/25)
3 rounds

30:00 – 40:00
Wall Walks + KB Deadlifts (70/53)
7/21, 5/15, 3/9
Then:
Cool Down

 

 

STRENGTH
10-1 Bulgarian Split Squat Ladder “warm-up”
10 reps left + 10 reps right
9 reps left + 9 reps right
8 reps left + 8 reps right, etc.
Continue to 1 rep each side
Then:
4×8 Alt. Box Step-ups, climbing to AHAP
Between sets do 12x Explosive Split Jumps
Rest plenty between sets
Then:
Work up to heavy 7-rep Sumo Deadlift (3-4 sets)
Then, starting with that load…
2x (7-5-3) Sumo Deadlift Waves
Rest fully between all sets
Then:
3×20 DB Hip Thrusters, AHAP
Then:
Cool Down

 

 

PHOTOS