1.4.19 Training Sessions (3)

GENERAL FITNESS
“Punch Drunk”
100x Walking Lunges (holding KB) +
90x KBS (70/53) +
80x Strict Press +
70x Sit-ups +
60x Burpee/Lateral Bar Hops +
50x Calories +
40x Alt. DB Snatch (53/35) +
30x Box Step-Overs (w/DB) +
20x Strict Pull-ups +
10x Wall Walks
For Quality
Then:
Cool Down



STRENGTH
Monster Walks
3×10 Cossack Squats (go for stretch!!)
Then:
3×16 (8 each) Alt. DB/KB Box Step-ups (low box)
Rest as needed between sets
Then:
Work up to a HEAVY 5-rep conventional Deadlift (concentric-only)
Then, with that load…
2x (5-3-1) Conventional Deadlift
Rets plenty between sets
Then:
3×30 Frog Glute Bridges
Between sets to 20x Reverse Snow Angels
Then:
Cool Down



CROSSFIT
3 rounds for quality:
10x Strict T2B +
15m HS Walks (sub 30s Toes-n-Nose Handstand Hold)
Then:
Clean and Jerk warm-up
Then:
Power Clean + Push Jerk + Split Jerk, 15′
Then:
30x Squat Cleans for time
EMOM 3x Burpees
Then:
Cool Down


PHOTOS
N/A