3.28.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer” (outside)
15x KBS (53/40) + 4×100′ Suicide Sprints
4 rounds
10′ Cap
Then:
Against a 25:00 Clock:
Each 5:00 effort should be near MAXIMAL! Earn the rest.
0:00 – 5:00
50/35 Calories (any machine)
In the time remaining, AMRAP:
9x KB Deadlifts (70/53) +
5x Box Jumps (24/20)

Rest 5:00

10:00 – 15:00
35/25 Calories (same machine)
In the time remaining, AMRAP:
12x KB Deadlifts +
7x Box Jumps

Rest 5:00

20:00 – 25:00
25/15 Calorie (same machine)
In the time remaining, AMRAP:
15x KB Deadlift +
9x Box Jumps
Then:
20x DB Floor Press + 1:00 Wall Sit
2-3 sets to “cool down”



STRENGTH
2×10 Alt. Handcuffs
2×10 (each) Seatbelt Band Tears (i.e. Trap 3)
Then:
DB Bench Press @ 4010 tempo
10-8-6-4-4, climbing
Between sets do 12x 1-Arm DB Row (each), off bench
Then:
“100-Rep DB Push Press Challenge”
You can use the legs but keep the heels flat on the ground
Males use 35#, Females use 20#
Every stop = 20x Sit-ups
Then:
Rotator Cuff work



PHOTOS