4.5.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
100x Squats +
50x Push-ups +
20x Strict Pull-ups
10′ Cap
Then:
0:00 – 3:00 – Max DB Walking Lunges (30/20)
3:00 – 6:00 – Max Devil Presses (30/20)
6:00 – 9:00 – Max Calorie Ski, Row, Bike, Run
9:00 – 12:00 – Max Box Jumps (24/20)
12:00 – 17:00 – Rest (record round 1 total)
17:00 – 20:00 – Max DB Walking Lunges
20:00 – 23:00 – Max Devil Presses
23:00 – 26:00 – Max Calorie Ski, Bike, Row, Run
26:00 – 29:00 – Max Box Jumps
29:00 – 34:00 – Cool Down (record round 2 total)
Then:
Cool Down




STRENGTH
2×10 Quadruped Diaphragmatic Breathing
3X30S Dead Hang (focus on lat activation, scaps down and back)
Then:
Work up to a challenging 7-Rep BB Push Press
Then, starting with that load…
2x (7-5-3) Push Press Waves
Rest plenty between efforts
Then:
16-16-12-12 Alt. DB Bent-Over Row, rigid torso throughout
Between set hold 2xKB Overhead, AHAP with perfect position
Then:
Cool Down




CROSSFIT
40 min Cap
“Buy In”
1.5 Mile Hill run
Then:
5 rounds:
12x Deadlift (155/105) +
9x Hang Power Clean +
6x S2OH
Then:
3 rounds…
12x Alt. DB Snatches (70/50)
9x Box Jump (30/24)
6x BMU (sub 6x Strict Pull-ups)
Then:
Fall Down



PHOTOS

3 years separate these two pictures. Consistency over time produces whatever result you are seeking.