4.19.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
2 rounds…
10x KB Headcutters (53/35) +
2x TGU
15x Goblet Squats +
2x TGU
20x KBS
2x TGU
10′ Cap
Then:
5 rounds:
10x DB Power Cleans (50/35) +
10x Burpees/Lateral Jumps Over DBs
Rest exactly 4:00
Into…
5 rounds:
12x Alt. KB Reverse Lunges, AHAP +
12x KB Bent-Over Rows (same KBs)
Then:
4x (30/30) Bent-Body Hollows
Then:
Cool Down:
-Foam Roll Low Back





STRENGTH
Bulletproof Shoulders, 2 sets
2×5 Glute Bridge with Ext. Rotation
Then:
Establish a challenging 8-rep Seated DB Strict Press
Then, with that load…
4×5 Seated DB Strict Press @ 3010 tempo
Between sets stretch shoulder external rotation with dowel rod
Then:
Work up to a challenging 8-rep Back Squat
Then, with that load…
3×5 Back Squats @ 4010 tempo
Between sets do hip compass stretches
Then:
Cool Down with 3×20 Sit-ups




CROSSFIT
5 rounds:
18/15 Cal Row +
12x HSPUs +
12x Deadlifts (155/105) +
8x T2B +
8x Cleans +
4x BMUs +
4x Snatches
Then:
Fall Down




PHOTOS