11.5.18 Training Sessions (3)

 

GENERAL FITNESS
0:00 – 5:00 – 1000m Row, 900m Ski or 50/40 Calorie Assault Bike
5:00 – 10:00 – 80x KBS @ 70/50. EMOM 5x Burpees
10:00 – 15:00 – 500m Run
15:00 – 20:00 – 40x Squats + 30x Push-ups + 15x Pull-ups
20:00 – 25:00 – 3 rounds of 15x Ab Mat Sit-ups + 20x Mountain Climbers
25:00 – 30:00 – 1000m Row, 900m Ski or 50/40 Calorie Assault Bike
Then:
Cool Down with Side Plank Breathing Ladder and Static Stretching

 

 

STRENGTH, Week 10 of Cycle
B/F Squat: 4×2, 3×1 @ 87%
Bench/Strict Press: 3×2, 3×1 @85%
Deadlift: 8×1 @ 87%
Then:
Accessory Work

 

 

CROSSFIT
3 sets
5-10x Strict Ring Dips +
30s Toes-n-Nose Handstand Hold (against wall)
Then:
Snatch Complex warm-up
Then:
Slow pull to the knees Squat Snatch +
Above the knee Snatch +
Paused (2s) OHS
4-5 sets, form-focused
Then:
EMOM x 12
0-2: 150m run + M.E. Power Snatch (95/65)
2-4: 150m run + M.E. HSPUs
4-6: 150m run + M.E. Power Snatch
6-8: 150m run + M.E. HSPUs
and so on…

 

 

PHOTOS
N/A