11.10.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
In teams of two…
1-7-1 Reverse Burpee Relay
Start at the rig and sprint to the wall each round. Tag your partner to switch.
Then:
Every 2:00 for 10:00 minutes
20x KB Farmer Lunges, athlete chooses load
Rest a few minutes
Then:
Every 2:00 for 10:00 minutes
20/15 Calories, any machine
Rest a few minutes
Then:
Every 2:00 for 10:00 minutes
7x DB Devil Press, AHAP
Then:
1-10 BB Curls @ 45/35
P1 does 1 rep, hands the bar to P2 who does 1 rep
P1 does 2 reps, hands the bar to P2 who does 2 reps
Continue to 10 rep each
The bar cannot touch the floor.
Then:
Cool Down

 

 

STRENGTH
2×20 Alt. Supermans
2×10 Alt. Handcuffs
One-Arm KBS Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
4×8 (each) 1-Arm Farmer Bar Deadlift, climbing to AHAP
Then:
8x One-Arm KB Strict Press +
12x DB Pull-overs on Bench (go for the stretch)
3 sets, climbing
Then:
12x DB Raises (alternating between front raise and lateral raise) +
16x DB Hammer Curls
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
20 min Work up to a heavy double Hang Clean
Then:
7x 2:00 min on / 2:00 min rest:
10x OHS 135/95#
10x Pull Ups
ME burpee bar hops
Then:
Cool Down

 

 

PHOTOS
N/A