12.19.18 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
14x DB Snatch (50/30) + 
14x Box Step-Overs (with DB), 24/20″
10′ AMRAP
Then:
“Gravedigger”
50x Burpee/Pull-ups (8/7′) +
50x Burpee/Box Jumps (24/20) +
50x Burpees + 
50x Pull-ups +
50x HR Push-ups 
For time
Then:
Fall Down


STRENGTH
Monster Walks 
3×5 Single-Leg Off-Box Squats 
Then:
Work up to a challenging 5-rep Back Squat @ 5010 tempo 
First 2-3 sets do paused singles to solidify the bottom position and stretch 
Then, starting with that load…
5×5 Back Squats @ 5010 tempo, climbing slightly if possible
Then:
15x Sit-ups +
30s RKC Plank 
3 sets
Then:
3×15 Reverse Hypers off Bench 
Then:
Cool Down


PHOTOS

grind…