1.14.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
2x (1-3) Wall Walk Ladder, 2 players
Then:
Locomotor Fun:
15m Walking DB Press +
15m Death March (back)
Rest a bit
3 rounds, climbing
Then:
15m Walking KBS +
15m 1-arm OH Carry (right) +
15m Walking KBS +
15m 1-arm OH Carry (left)
Rest a bit
4 rounds, climbing
Then:
15m DB Walking Lunge +
15m DB Burpee/Broad Jump (back)
Rest a bit
5 rounds, climbing
Then:
Cool Down with 8-minute Static Hold Circuit
Wall Sit
Dead Hang
FLR
Then:
Actual Cool Down



STRENGTH
Shoulder Warmup:
2×10 Reach through,
2×10 Scap. Pushup,
2×10 Rev. Snow angels
Then:
Strict Press Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decline
Then:
12-15x DB Squeeze Press
Between sets do 60s Superman Holds
3 sets
Then:
Cool Down



CROSSFIT
4 rounds for QUALITY…
10x Strict Pull-ups +
12x Pistols +
30s L-Sit
Then:
Snatch Complex warm-up
Then:
Hang Snatch
4-4-3-3-2
Then:
50x OHS for time (135/95)
Every drop 8x Burpee Bar Hop
Then:
Cool Down



PHOTOS
N/A