3.13.19 Training Sessions (3)

GENERAL FITNESS
“Core Primer”
4×4 Alt. KB TGU, climbing to AHAP
12′ cap
Then:
16x Alt. KB Halos, AHAP + 12x Push-up with KB Touch + 30x Mountain Climbers
Rest 60s
8x STRICT Rope Climbs (feet on the ground, body straight and rigid)
Rest 60s
8/5 Calorie Assault Bike with OH Plate Hold (45/25)
Rest 60s
22x UB KB Deadlifts (90/70) + 22x UB Split Jumps
Rest 60s
2-3 rounds
Then:
Cool Down




STRENGTH
2×10 Supine Diaphragmatic Breathing (add a 2.5-5# plate to belly)
3x30s Glute Bridge Holds
3x20s Superman Holds
Then:
KB Front Squats 10-8-6, climbing (focus on keeping torso as upright as possible)
Then:
Work up a challenging 7-rep Front Squat
Then, starting with that load…
2x (7-5-3) Front Squat Waves
Rest plenty between sets
Then:
3×20 Walking Prisoner Lunges (hands behind head, out of view)
Rest only 60s between sets
Then:
Cool Down



CROSSFIT
3×5 Skin-the-Cats on Rings
3x30s Dip Supports (also on rings)
Then:
Clean and Jerk warm-up
Then:
Squat Clean + Hang Clean + Jerk, 15′
Then:
EMOM x 16
1. 5-7x Ring Muscle-ups or 5-7x Strict Pull-ups
2. 15x AKBS (70/53)
3. 14x Alt. Pistol Squats
4. 30s Hollow Body Hold
Then:
Cool Down



PHOTOS