11.12.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10 minutes of alternating Sprints (outside) with a partner
Then:
Phase I
12x KB Thrusters, AHAP +
1:00 HARD Interval (any machine) +
1:00 Rest (or YGIG)
3 sets
Rest fully
Then:
Phase II
15x KB Deadlifts, AHAP +
1:00 HARD Interval (different machine) +
1:00 Rest (or YGIG)
3 sets
Then:
Phase III
12x Alt. DB Reverse Lunges, AHAP +
M.E. Push-ups
4 rounds (goal is to exceed 100 push-ups)
Then:
Cool Down

 

 

STRENGTH
Monster Walks
Then:
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Load increases as reps decline
Take your time.
Between each rung do 10x Push-ups + 12x DB Hammer Curls
Then:
Cool Down

 

 

 

CROSSFIT
40 min clock
YGIG style
10-8-6-4-2 Hang Cleans 155/105
12/10 cal AA
Right into
3 rounds:
12 Back Squats
12 T2Bs
Right into
3 rounds:
6 Muscle-ups (B or R)
12 HSPUs
18 Pistols
For time
Then:
Cool down

 

 

PHOTOS