2.21.19 Training Sessions (2)

GENERAL FITNESS
Locomotor warm-up
Then:
1.5 Mile Run
8 rounds of Strict Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats)
80x Sit-ups
40x DB Hang Clean and Jerk (35/25) +
10x KB TGU (53/35)
For time
Then:
Cool Down with Static Stretching and Foam Rolling




STRENGTH
T-Spine Mobility
2×8 DB Cuban Press, light
15s Static Band Tear (focus on squeezing scapular back and down. Avoid shrugging)
Then:
Flat-Footed DB Push Press, 10-8-8-6, climbing (each set AHAP)
Between sets do 12-10-10-8 D Bent-Over Rows using same DBs
Then:
“Deadbug” 1-Arm DB Chest Press
12/12, 10/10, 10/10, 8/8, 8/8
Then:
10x Standing EZ Bar Curls +
10x Stand DB Hammer Curls +
6-8x Standing EZ Bar Curls
This is one set, do 2-3
Rest plenty between sets
Then:
Cool Down



PHOTOS
N/A