1.9.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
12x KBS, AHAP +
8x KB Headcutter (same load) +
4x 1-Arm KB Strict Press +
20x Toe Taps
10′ AMRAP
Then:
400′ Prowler Sprints, AHAP (light enough to stay fast)
Rest as needed
15x BB Z-Press (45/35)
Rest as needed
10x Straight Bar Biceps Curls + 20x BB Grip Roll-ups
Rest as needed
6/6 KB Windmill, AHAP
Move through steadily until class is over.
Then:
Cool Down


STRENGTH
15x Frog Leg Glute Bridge
20x Supermans
3 sets
Then:
10-1 Bulgarian Split Squats, off bench
L x 10 reps, R x 10 reps
L x 9 reps, R x 9 reps, etc.
Then:
Work up to a heavy 7-rep Front Squat
Then, with that load
5×3 Tempo Front Squat @ 4210 (note to 2s pause in bottom position), across
Rets plenty between sets
Then:
5×10 Hollow Rocks
Then:
Cool Down



CROSSFIT
4 rounds:
5-7x Strict HSPUs +
5x Strict T2B
Then:
Clean and Jerk warm-up
Then:
2x TnG Power Cleans + Jerk, 15′
Then:
18-15-12
T2B + Box Jumps (30/24) +
150m Run
Then:
Cool Down by accumulating 2:00 of Couch Stretch each leg


PHOTOS