1.16.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
E3MOM x 400m run
3 rounds
Then:
12x Double KB Front Squats, AHAP +
6-8x Chin-ups (15x Ring Rows) +
12x Double KB Swings (same load) +
12-15x DB Z-Press, AHAP +
15x Sit-ups +
Move through for QUALITY, not speed.
2:00 Rest
4 sets
Then:
Cool Down with 3×12 Seated DB External Rotation



STRENGTH
3×5 DB SOTS Press
Then:
Fat Bar Bench w/ 3s pause
10-8-6-4-4, each AHAP
Between each set do 12x DB Hammer Curls, AHAP
Then:
4×10 Shank Lever
Between sets do 30/30 Iso-lateral KB Farmer’s Hold, AHAP
Then:
With a partner…
2x (2-4-6-8-10) V-up Ladders
Then:
Cool Down



CROSSFIT
EMOM x 8
1. 50 Dubs
2. 30 shoulder taps 30 sec Hold against wall
Then:
Clean and Jerk warm-up
Then:
5-4-3-2-1 Power Clean + Jerk after the last clean of each set (i.e 5 cleans + 1 jerk).
Met Con
1-2-3-4-5 RMU
10-8-6-4-2 Devils Press 50/30#
Then:
Cool Down



PHOTOS