4.3.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 12x DB Deadlifts + 9x DB Hang Power Cleans + 6x DB Push Press (50/30)
2. Rest
5 rounds
Then:
28-22-18-12
Alt. DB Snatch (50/30) +
Sit-ups +
Burpees +
Sit-ups
Then:
100x DB Floor Press (2×50/25)
Every stop = 20x Rev Snow Angels over the DBs
Then:
Cool Down




STRENGTH
2×10 Quadruped Diaphragmatic Breathing
2×10 Handcuffs
2×8 Weighted Dislocates
2×10 Active Isolated Hamstring Stretch
Then:
15-12-9 DB Z-Press, climbing
Rest as needed
Then:
4×8 Fat Bar Pendlay Rows
Between sets do 8-8-6-6 (each) Kneeling, Single-Arm DB Strict Press
Then:
3×10 Pike Push-ups
Between sets do 3×15 DB Hammer Curls, AHAP
Then:
Cool Down




CROSSFIT
“CV Primer”
EMOM x 15
1. 200′ Prowler Sprints (2×45/2×25), Hi/Lo
2. 250m Run
3. Rest
5 rounds
Then:
Clean and Jerk warm-up
Then:
3x Tng Power Cleans +
2x Front Squats +
1x Push Jerk
4 sets, climbing
Then:
5 rounds
4x Bear Complex (155/105) +
2-4-6-8-10 Burpee/Bar Hops
Then:
Cool Down



PHOTOS