4.1.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10x Plate Snatch (55/35) +
2-4-6-8-10-12 Burpees
10′ Cap
Then:
10x Strict Pull-ups
20x Devil Press (50/30)
40x Alt. DB Reverse Lunges (same DBs)
800 Meter Run or 1000 Meter Row
40x Alt. DB Reverse Lunges
20x Devil Press
10x Strict Pull-ups
25′ Cap
Then:
30s L-Hang +
30/30 Side Plank +
30x Supermans
2-3 sets
Then:
Cool Down



STRENGTH, Testing
In your two chosen lifts…
Using 90% of established 1RM:
Set 1: 75% of 90% load x5
Set 2: 85% of 90% load x3
Set 3: 95% of 90% load x1
Set 4: Previous 1RM x1-2
Set 5: Test New 1RM (add 5-10lbs)
Resting 3-5 min between sets after Set 3
Then:
Accessory Work



CROSSFIT
3 rounds…
7-10x UB Strict Pull-ups +
50x DUBs
Then:
Snatch Complex warm-up
Then:
Snatch
3×65%
2×75%
1×80%
1×85%
Then:
21-15-9
T2B *
OHS *
Run a 150m lap between each rung
*A break within any set will result in the athlete running a 250m lap instead of a 150m lap between each rung
Then:
Cool Down



PHOTOS
N/A