2.16.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
60m Sprints, alternating with a partner
10′
Then:
7x KB Headcutter @ 50/35 +
5x KB Headcutter @ 70/45 +
3x KB Headcutter @ AHAP +
30s ALL-OUT Interval
Alternate full rounds with a partner
5 rounds each
Then:
100x DB Floor Press (70/50)
Each drop do 20x Reverse Snow Angels over DBs
Then:
Cool Down



STRENGTH
Bulletproof Shoulders, 2 sets
Then:
Close-Grip Bench Press Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set do 5x Fat Grip Pull-ups
Rest plenty between sets
Then:
12x DB Z-Press +
60s Superman Hold
2-3 sets
Then:
Cool Down



CROSSFIT
“Big Sexy”
5 rounds for time of:
6x Deadlifts (315/215) +
6x Burpees +
5x Cleans (225/155) +
5x C2B Pull-ups +
4x Thrusters (155/105) +
4x Muscle-ups (rings or bar)
Then:
Fall Down



PHOTOS