4.11.19 Training Sessions (2)

GENERAL FITNESS
Take a few minutes to warm-up each movement….
Then:
400m Run +
40x KB Deadlifts (70/53)
30x Box Jumps (24/20)
20 Calories, any machine
10x DB Push Press (50/30)
Into…
400m Run
40x DB Push Press
30x KB Deadlifts
20x Box Jumps
10 Calories
Into…
400m Run
40 Calories
30x DB Push Press
20x KB Deadlifts
10x Box Jumps
Into…
400m Run
40x Box Jumps
30 Calories
20x DB Push Press
10x KB Deadlift
All for time
Then:
Cool Down with L-Sits:
Elite – Accumulate 3:00
Pro – Accumulate 2:00
Amateur – Accumulate 1:30




STRENGTH
2×10 Kneeling Diaphragmatic Breathing
2×20 Alt. Supermans
Then:
Conventional Deadlifts
12×60%
10×65%
8×70%
6×75%
Rest plenty between sets
Then:
4×12 DB RDL, AHAP
Between sets do 12x Reverse Hypers on Bench
Then:
4x40s KB Rack Holds, AHAP
Then:
Cool Down



PHOTOS

Our inaugural Animal Flow Workshop with Derick has been scheduled for May 18th.