11.26.18 Training Sessions (3)

 

GENERAL FITNESS
“KB Mountain” Primer
KBS + Goblet Squat + Strict Push-up
5-10-15-10-5
Males use 53#, Females use 35#
Then:
EMOM x 24
1. 5x DB Devil Presses (50/30)
2. 20x Alt. Step-up Hops (24/20)
3. 20s Bent-Arm Hang from Pull-up Bar (supinated-grip)
Then:
10x V-Ups +
20x Reverse Snow Angels
3-4 sets to “cool down”
Then:
Static Stretching and Breathing

 

 

STRENGTH, DELOAD
In your two chosen lifts:
F/B Squat: 2×8@45%, 3×5@55%
Strict/Bench Press: 2×10@40%, 5×5@55%
Deadlift: 4×5@50%
Then:
Accessory Work

 

 

 

CROSSFIT
Snatch Complex warm-up
Then:
Squat Snatch
3-3-2-2-1-1 climbing
Then:
EMOM x 21
1. 5-7x MU
2. 5x OHS at 75/80% of heaviest single from above
3. 12/10 Calorie Row
Then:
Cool Down

 

 

PHOTOS