4.22.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
400m Run +
3 rounds of Cindy (5x Strict Pull-ups + 10x Push-ups + 15x Squats) +
400m Run
8′ cap
Then:
5 rounds:
15/12 Calories, any machine
15x DB Hang Squat Cleans (50/30) +
18x DB Floor Press, same DBs
20x Sit-ups
Then:
Cool Down
2×1:00 Pike Stretch
2×1:00 Shoulder to Floor Stretch




STRENGTH
Bulletproof Shoulders, 2 sets
Then:
16-14-12 Standing Alt. DB Strict Press
Then:
Work up to a challenging 8-rep Bench Press
Then, staring with that load…
4×5 Paused (2s on chest) Bench Press
Then:
12x Scap Pull-ups
15x DB Squeeze Press
60s Superman Hold
4 sets
Then:
Cool Down





CROSSFIT
4 rounds:
Pistols 10-14-16-14 Pistols + 50x DUBs
Then:
Snatch Complex warm-up
Then:
Snatch
4x2x75%
Then:
21-15-9 Squat Cleans (115/85)
3-2-1 Rope Climbs
250m Run between each rung
Then:
Cool Down




PHOTOS