4.17.19 Training Sessions (3)

GENERAL FITNESS
“Shoulder Primer”
Bear Crawl Suicides
5m Forward + 5m Reverse
10m Forward + 10m Reverse
15m Forward + 15m Reverse
Rest while partner goes
3 sets
Then:
30′ KB Farmer’s Lunge (2×53/35) + 2-12 Strict Pull-up Ladder
Rd 1 looks like 30m Lunge + 2x Pull-up
Rd 2 looks like 30m Lunge + 4x Pull-up
Continue to 30m Lunge + 12x Pull-up
Then:
On a C2 Rower, the goal is 20 Calories
All players get one “starter” pull that does not count toward their allotted pulls.
Elite: Males get 18 pulls, Females get 22 pulls
Pro: Males get 20 pulls, Females get 25 pulls
Amateur: Males get 25 pulls, Females get 30 pulls
Immediately make up the difference in Wall Walks
For example, if player gets 15 calories they immediately do 5x Wall Walks
Rest 2:00 after each set of Wall Walks before next round of Rowing. 
4 sets
Then:
Cool Down:
2×1:00 Couch Stretch
Foam Roll Glutes and Hammies




STRENGTH
3×5 DB Tight Rope
2×5 Banded Trap 3
Then:
Work up to a challenging 8-rep Conventional Bench Press @ 4010 tempo (3-4 sets)
Then, with that load…
3×5 Bench Press @ 4010 tempo
Between sets do stretch the lats and forearms
Then:
4×5 Chin-ups
Between sets do 10x DB (light) Reverse Flyes, focus on scapular motion and retraction
Then:
30s Hollow Body Hold +
20s Reverse Plank Hold
3 sets
Then:
Cool Down




CROSSFIT
4 rounds:
8x Strict T2B +
40s Heavy KB Rack Hold (feet together, ass tight) +
5/5 1-Arm KB OHS
Then:
Clean and Jerk warm-up
Then:
Power Clean + Hang Squat Clean + Front Squat + Split Jerk
5 sets, climbing (20′)
Then:
Sprints (in parking lot)
Walk 1/2 + Jog 1/2 + Sprint Back
4 sets
Then:
Cool Down




PHOTOS

Napping or F’ed up?