12.17.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
1-10 KB Headcutter (53/35) +
3x Pull-ups 
10′ Cap
Then:
10x DB Biceps Curls, AHAP + 
10x DB Bent-Over Row +
10x DB Strict Press +
20s ALL-OUT Battleropes (various) +
90s Rest
20′ AMRAP
Then:
Bent-Body Hollow / FLR on elbows
50s/10s, 40s/20s, 30s/30s, 20s/40s, 10/50s
Then:
Cool Down



STRENGTH, Week 16
In your two chosen lifts:
F/B Squat: work up as follows: 1×4@barbell, 1×2@70%, 1×1@80%, 1×1@90%, 1×1@95%, 1×1@100%, Max out w/ no more than 3 attempts

Strict / Bench Press: Work up as follows: 1×5@barbell, 1×3@65%, 1×2@75%, 1×1@85%, 1×1@95%, 1×1@100%, Max out w/ no more than 3 attempts

Deadlift: Work up as follows: 1×4@50%, 1×1@75%, 1×1@85%, 1×1@95%, 1×1@100%, Max out w/ no more than 3 attempts
Then:
Accessory, time permitting



CROSSFIT
Snatch Complex warm-up
Then:
Snatch Work: 20 min
5-5-3-2-1 Full Snatches Climbing
Then:
Met Con:
For Time: (20 min Cap)
4 rounds:
4 BMUs or 8 Strict Pull Ups
8 Devils Press 53/35#
3 rounds:
15 T2B
40 Dubs
2 rounds:
30 Wall Balls
10 DB Hang clusters
1 round:
60’ DB front rack lunges (down and back on rig)
Then:
Cool Down


PHOTOS

Deadline is Jan 4