11.21.18 Training Sessions (3)

 

GENERAL FITNESS
“Core Primer”
4x Alt. KB TGU
4 sets, climbing to AHAP
Then:
20x KB Suitcase Lunge (switch arms at 10 reps), AHAP
Rest 60s
12-15x DB Z-Press, AHAP
Rest 60s
10x BB Biceps Curls + 20x Grip Roll-ups (without putting bar down)
Rest 60s
8/5 Calorie Assault Bike with OH Plate Hold (45/25)
4 sets
Then:
Cool Down

 

 

 

STRENGTH
T-Spine Mobility
Then:
3×8 DB SOTS Press, light
Then:
Strict Press
10-8-6-4-4-4, climbing
Hold final rep of each set for 10s
Rest plenty between sets
Then:
3×10 DB “Squeeze” Chest Press, across
Between sets do 60s Bent-Body Hollow
Then:
3×10 Seated DB External Rotation
Then:
Cool Down

 

 

CROSSFIT
Stretch ankles – 5 mins
Then:
3 rounds for QUALITY:
8 Pistols per leg
8 Strict Pull Ups
25 V-ups
Then:
Oly/Strength
4-5 working sets:
Hang Squat Clean + Push Jerk+
Hang Squat Clean + Split Jerk
Then:
Met Con:
4 rounds for time:
10 Pull Ups (scale up to C2B)
30 Air Squats
Then:
Cool Down

 

 

PHOTOS