4.10.19 Training Sessions (3)

GENERAL FITNESS
10′ Alt. Partner Shuttles
Then:
500m Row/Ski +
7x Wall Walks +
30x KB Box Step-overs @ 50/30 (24/20″)
Rest 3:00
3 rounds, each for time
Then:
Mid-Line Work
30s Heavy 1-Arm DB OH Hold, each +
20x Sit-ups +
30/30 Side Plank
3-4 sets
Then:
Cool Down



STRENGTH
2×10 Kneeling Diaphragmatic Breathing
2×5 (each) KB Bottoms-up Press
2×10 Push-ups with a PLUS
Then:
12-12-10-10-6 DB Floor Press
Between sets do 5×5 Iso-Dynamic Y’s
Then:
20x BB Grip Roll-ups +
10x Fingertip Push-ups +
40s KB Farmer’s Hold
3 sets
Then:
Cool Down with Rotator Cuff work




CROSSFIT
4 rounds:
Elite – 50x UB DUBs + 15m UB HS Walk
Rx – 40x DUBs + 15m HS Walk
Amateur – 40x DUBs + 25s Shoulder Taps
Then:
Clean and Jerk warm-up
Then:
4×5 TnG Power Cleans
Drop 4th set by 15% and do Max reps on 5th set
Then:
12 Cal Assault (10 Echo) +
2x Legless Rope Climbs
16x Alt. DB Snatch (50/35)
3 rounds
Then:
Cool Down



PHOTOS