4.8.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
15x KBS (53/40) +
20x Split Jumps +
2x TGU
10′ AMRAP
Then:
Every 10 minutes for 30′
400m Row/Ski +
15x Burpee/Box Jump (24/20) +
25/20 Calorie Assault Bike +
400m Run
Rest the remainder of the 10′
Then:
Self Care and stretch




STRENGTH
2×10 Kneeling Diaphragmatic Breathing
2×8 Glute Bridges (4s hold at top of each rep)
Then:
20-16-12 Reverse KB Rack Lunges, climbing
Rest as needed
Then:
Fat Bar Bench Press
8-8-6-6 @ 4010 tempo
Between sets do 4x4s Negative Pull-ups
Then:
30s Straight Leg OH Plate Hold, AHAP +
30s Static Superman
2-3 sets
Then:
Cool Down




CROSSFIT
4 rounds:
5-8x Ring Dips +
30s Toes-n-Nose Handstand Hold +
15x Pike Pulses
Then:
Snatch Complex warm-up
Then:
Snatch
2×65%
2×75%
1×80%
3x1x85%
Then:
5 rounds for time:
9x Snatches (95/65) +
12x HSPUs
Then:
Cool Down



PHOTOS