2.6.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
30′ Burpee/Broad Jump + 15m Walk Back
Then:
10-1 DB Man-Maker Ladder (30/20) +
10x Sit-ups w/Dumbbell
Then:
3 rounds:
200′ Prowler Sprint (make it heavy enough that 200′ sucks, but stay fast) +
150m Awkward KB Carry (40:40/30:30), switch arm positions as needed
Rest a bit between rounds
Move through at a casual pace
Then:
Cool Down




STRENGTH
Monster Walks
2×5 Single-Leg Glute Bridges (opposing leg in external rotation)
Then:
Work up to a heavy 7-rep Front Squat (2-3 sets)
Then, starting with that load…
2x (7-5-3) Front Squat Waves
Rest plenty between sets
Then:
16-12-10-8 DB Reverse Lunges
Between sets do 25x Frog Leg Bridges (pump as much blood into the glutes as possible)
Rest as needed between sets
Then:
3x30s Reverse Plank on floor




CROSSFIT
Pull-up Conditioning:
Pick a challenging number of UB Pull-ups then stay with it – so not quite max effort but flirt with failure
Between each set do 15s Full Bridge + 30/30 Side Plank
Then:
15.1 (slight revision)
24′ running clock:
9′ AMRAP of…
15x T2B +
10x Deadlift (115/75) +
5x Snatches (same load)
In the 15′ remaining find a max Clean and Jerk
Then:
Cool Down



PHOTOS