3.20.19 Training Sessions (3)

GENERAL FITNESS
16x DB Walking Lunge (35/25) +
1-6 Strict T2B Ladder
Then:
30x Mountain Climbers + 5x Strict Pull-ups +
6-8-10-12-15 Calories, any machine
Then:
12x Heavy Sumo Squats (70/53) +
1-8 Burpee/Split Jumps
Then:
10x DB Push Press (35/25) +
1-10 Box Jump Ladder (24/20)
Then:
Cool Down



STRENGTH
2×10 Diaphragmatic Breathing
3×6 DB Cuban Press, light
3×10 Scapular Push-ups
Then:
DB Floor Press
15-12-10-8, climbing
Then:
Seated DB Military Press
10-10-8-6-6, climbing
Maintain upright torso and abdominal tension throughout.
Between sets do 20-30s Dead Hang (focus on good scapular depression)
Then:
L-Sits
Elite – 45s
Rx – 30s
Amateur – scale as needed, accumulate 30s
Between sets do 30s FLR from elbows
3 sets
Then:
Cool Down with Rotator Cuff Work




CROSSFIT
Clean and Jerk warm-up
Then:
3-Position Clean and Jerk (perform Jerk on final clean only) – HH, ATK, Floating BTK + Jerk, 20′
Then:
EMOM x 20
1. 40x DUBS + 6x Burpees
2. 10x T2B + 12x Pistols
3. 150m Run
4. Rest
Then:
Cool Down



PHOTOS