12.13.18 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
Against a 3:00 clock:
500m Row/Ski +
M.E. Wall Ball 
Rest while partner goes (1:1 Rest)
3 rounds
Elite goal – 100 reps
Rx goal – 75 reps
Amateur – focus on quality reps
Then:
45/15 Circuit
Assault Bike 
OH Plate Hold (55/35) 
Mountain Climbers   
Dead Hang (every 10s perform a strict pull-up)
DB Curtis P’s (30/20) 
Wall Sit 
Rest
Go until class ends

STRENGTH
T-Spine Mobility
2×8 DB Curtis P’s, not too heavy
Then:
Standing DB Strict Press
10 reps, AHAP + 3x Push Press + M.E. Push-ups
8 reps, AHAP + 3x Push Press + M.E. Push-ups
6 reps AHAP + 3x Push Press + M.E. Push-ups
4 reps AHAP + 3x Push Press + M.E. Push-ups
Rest 2-3 minutes between each set
Then:
10-8-6-4-4 BB DeadRows (RDL + Bent-Over Row = 1 rep)
Between sets do 5-8x Paused (2s) Dips
Then:
75x Sit-ups in as few sets as possible
Then:
Cool Down with McKenzie Press-ups  

PHOTOS