1.2.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Alt. Tabata
20s Mountain Climbers +
10s Rest +
20s OH Plate Hold (45/25) +
10s Rest
8 rounds
Then:
20/15 Calories +
10x KB Clean and Jerks, AHAP
5 rounds, FOR QUALITY
Take a short break…
Then:
21-18-15-12-9 KB Deadlifts, AHAP +
9-12-15-18-21 Burpee/Split Jumps
5 rounds, FOR QUALITY
Then:
Cool Down



STRENGTH
2×5 Single-Leg Glute Bridge (externally rotate off leg)
2×10 Alt. Supermans
Then:
Work up to a heavy 8-rep Back Squat
Then, starting with that load…
4×4 Tempo Back Squat @ 5010
Between sets do 6x Dead-Hang Chin-ups
Then:
3x20s Heavy Back Supports.
Start first set at 1RM Back Squat load, add 10-15% each set
Then:
3xM.E. Fat Bar Rows
Between sets do 10/10 DB Reverse Curls
Then:
Cool Down



CROSSFIT

EMOM x 16
1. 1-3 RMUs
2. 5-7 Strict HSPUs
3. 30s Hollow Hold
Then:
Snatch Complex warm-up
Then:
5×3 Squat Snatch @ 75%, across
Then:
21-15-9
Power Snatch (75/55) +
Box Jump-Overs (24/20″)
Then:
Cool Down


PHOTOS

Deadline is THIS FRIDAY!