1.26.19 Training Sessions (3)

GENERAL FITNESS
4x30s Toes-n-Nose Handstand Hold
Alternate with a partner
Then:
Teams of two…
50-40-30-20-10
Cals (any machine) +
Alt. DB Snatch (50/30) +
Burpee/Box Jumps (24/20)
Wall Ball (20/14)
For time
35′ cap
Then:
Cool Down



STRENGTH
“Prison Saturday”
5×10 Neutral-Grip DB Chest Press, AHAP
Rest a bit between sets
5×10 Supinated-Grip BB Bent-Over Rows, AHAP
Rest a bit between sets
5×10 JM Press, AHAP
Rest a bit between sets
5×10 Standing Axle Bar Curls, AHAP
Rest a bit between sets
5xM.E. Dips
Rest a bit between sets
5×10 Fat DB Hammer Curls, AHAP
Rest a bit between sets
Then:
Cool Down with Rotator Cuff work




CROSSFIT
Snatch complex warm-up
Then:
MFD Snatch + Hang Snatch + OHS
Then:
6x Bar Muscle-ups +
12x Back Squats (225/155), from floor +
15x BF Burpees
3 rounds for time
Then:
Sprints outside



PHOTOS