12.3.18 Training Sessions (3)

 

GENERAL FITNESS
“Happy 42nd Birthday Susan Ellard”
Standard Birthday Warm-up:
42x Lunges +
42x KBS (53/35) +
42x HR Push-ups
Then:
Each player gets 1:00 minutes on a Rower or Ski Erg
The goal is 42 calories
Whatever the player falls short of the goal they make up in the following movements:
Round 1: KB Deadlifts @ 2×80-90/50-70
Round 2: Burpees
Round 3: 2-count Mountain Climbers
Round 4: KB Deadlifts @ 2×80-90/50-70
Round 5: Burpees
Round 6: 2-count Mountain Climbers
Round 7: KB Deadlifts @ 2×80-90/50-70
Round 8: Burpees
Round 9: 2-count Mountain Climbers
35′ Cap
Rest EXACTLY 90s after penalty is served
For example, if the player rows 35 calories on round one they will immediately do 7 KB Deadlifts, rest 2:00 and move to round two
Then:
Cool Down

 

 

 

STRENGTH, Week 14
In your two chosen lifts:
Perform each set as if it was your max, perfect reps, rest 2-5 min
once above 80%
F/B Squat: Work up as follows: 1×10@barbell, 1×6@50%, 1×3@70%, 1×1@80%,
1×1@90%, 1×2@97%
Bench/Strict Press: Work up as follows: 1×8@barbell, 1×6@50%, 1×4@70%,
1×2@80%, 1×2@90%, 1×2@97%
Deadlift: Work up as follows: 1×6@50%, 1×3@70%, 1×1@80%, 1×1@85%, 1×1@90%,
1×1@95% 1×2@97%
Then:
Accessory work, time permitting

 

 

CROSSFIT
HSPUs:
Elite: 50 total at deficit (4-6”)
Rx: 50 total in minimal sets, big rest between sets
Amateur: 25 good ones or technique
Then:
Oly:
Snatch Complex
5×3 Hang Snatches, climbing
Then:
Met Con:
8′ AMRAP
1x Power Clean 225/155
3x RMUs or 5 Dips
Then:
Cool Down

 

 

PHOTOS