1.30.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10-1 KB Headcutter (53/35) +
3x Strict T2B
10′ Cap
Then:
15x KB Deadlifts (70/53) + 15m Farmer’s Carry
12x KB Deadlifts + 15m Farmer’s Carry
9x KB Deadlifts + 15m Farmer’s Carry
After Rd 1: 16x Alt. KB Strict Press, AHAP
After Rd 2: 2:00 Wall Sit, cumulative
After Rd 3: 40x Split Jumps
After Rd 4: 20/15 Cal Sprint on Assault Bike
Then:
8x (each) KB Windmills, AHAP +
30x Pike Pulses
2-3 sets
Then:
Cool Down



STRENGTH
Foam roll T-Spine
Bulletproof Shoulders, 2 sets
Then:
BTN Snatch-Grip Push Press, reset each rep
Focus on being balanced in the dip phase
2×10, light
Then:
8-8-6-6-4
Between each set 6x Dips + 20s Dip Support Hold after final rep
Then:
M.E. Zottman Curls +
M.E. Hammer Curls
Once you fail on Z-Curls go right into Hammer curls
First set of Zottman Curls should be approx. 10-12 reps
Rest fully, 3 sets
Then:
30s Prone Hollow +
12x Reverse Hypers off bench
2-3 sets
Then:
Cool Down




CROSSFIT
4 rounds FOR QUALITY
5/5 KB 1-Arm KB OHS +
8x Strict Pull-ups +
30s Hollow-Rocks
30s Superman Rocks
Then:
Clean and Jerk Ladder
10 Cleans @ 135/85
10 Cleans @ 165/105
10 Cleans @ 185/125
10 Cleans @ 205/145
10 Cleans @ 225/165
AMARP Cleans @ 245/185
20 minute cap
Then:
Cool Down




PHOTOS