3.14.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
400m Run +
30x Burpees +
400m Run
8′ Cap
Then:
I.W.T.
Phase I – Power

12x KB Headcutters (70/53) +
1:00 HARD Interval +
2:00 Rest or while P2 goes
3 sets
Rest fully
Then:
Phase II – Strength
8x DB RDL + Alt. Forward Lunge Combo, AHAP +
1:00 HARD Interval +
2:00 Rest or while P2 goes
3 sets each
Rest fully
Then:
Phase III – Accessory
Farmer’s Carry + Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down with static stretching and foam rolling




STRENGTH
2×10 Diaphragmatic Breathing (place a 2.5-5# weight on your belly for feedback)
Then:
2×10 Alt. Handcuffs
Between sets do 2×5 Plated Batwings, light. Focus on good scapular depression and retraction.
Then:
Work up to a challenging 7-rep Fat Bar Bench Press
Then, starting with that load…
2x (7-5-3) Bench Press Waves
Rest plenty between sets
Then:
8-10x Fat DB Supinated-Grip Biceps Curls +
10-15s Rest +
M.E. Fat DB Hammer Curls
This is one set, do 3
Then:
Cool Down




PHOTOS