4.6.19 Training Sessions (2)

GENERAL FITNESS
Locomotor warm-up
Then:
12x DB RDL @ 4010, AHAP +
24x Hanging Knee Raises +
60s KB Front-Rack Hold, AHAP
20x Handstand Shoulder Taps
4 sets
Then:
“Upper Body Giant Set”
40x 1-Arm KB Strict Press, switch every 10 reps
50x BB Biceps Curls (65/35)
75x BB Strict Press, empty bar
100x Push-ups
Rest 5:00
Then:
Cool Down




STRENGTH
“Mid-Line Primer”
Men use 40-53#, Females 25-35#
EMOM x 16
1. 12x Dbl KB Reverse Lunges
2. Left KB Rack Hold + Right KB OH Hold
3. 15x Dbl KBS
4. Left KB OH Hold + Right KB Rack Hold
4 rounds
Then:
4×10 Sandbag Squats (Bear Hug or Zercher), AHAP
Between sets do 10m DB Push Crawl (50/30)
Then:
20x BB Grip Roll-ups +
14x DB Claw Pinch Step-ups, AHAP
2-3 sets to “cool down”
Then:
Actual Cool Down



PHOTOS