1.23.19 Training Sessions (3)

GENERAL FITNESS
“Strength Primer”
Strict Pull-ups*:
Elite – 40 reps
Rx – 30 reps
Amateur – 60x Ring Rows
10′ Cap
*Wrap your f-ing thumbs!
Then:
1-10 DB Curtis P’s (50/30) +
10-1 Box Jumps (30/24″)
Right into…
20-18-16-14-12-10 Wall Ball +
15/12 Calories, any machine
Right into (time permitting)…
60-50-40-30-20 Mountain Climbers +
1:00 OH Plate Hold (55/45)
Then:
Cool Down




STRENGTH
Monster Walks
2×20 Frog Leg Glute Bridges
Then:
DB Reverse Lunges
20-16-12-8, climbing (each AHAP)
Then:
Work up to a challenging 5-rep 1 and 1/4 Front Squat
Then, starting with that load…
2x (5-3-1) 1 and 1/4 Front Squat Waves
Rest plenty between sets
Then:
3x60s Reverse Plank on Ground
Between sets to 5/5 1-Leg KB Goat RDLs
Then:
Cool Down




CROSSFIT
Clean and Jerk warm-up
Then:
E2MOM x 20
Squat Cleans
0 – 2: 3x Cleans
2 – 4: 3x Cleans
4 – 6: 3x Cleans
6 – 8: 2x Cleans
8 – 10: 2x Cleans
10 – 12: 2x Cleans
12 – 14: 1 Clean
14 – 16: 1 Clean
16 – 18: 1 Clean
18 – 20: 1 Clean
Then:
2 rounds for time:
10x BMU +
15x S2OH (135/95) +
10x C2B +
15x HPC +
10x Pull-ups +
15x Deadlift
15′ Cap
Then:
Cool Down



PHOTOS