4.24.19 Training Sessions (3)

GENERAL FITNESS
“Mid-Line Primer”
2x (1-6) KB Rack Box Step-up Ladders (45/25) @ 20/17.5″
Each player holds KB Rack position for entire set.
Then:
15x DB Z-Press, AHAP
Rest a bit
2x (20/10) Battleropes, various
Rest a bit
4x Alt. KB TGU, AHAP
Rest a bit
500m Row (<1:45/2:00)
Rest a bit
16x Alt. Sledgehammer Strikes
Rest a bit
Move through 3 sets slow and steady
Then:
Cool Down:
Foam Roll Legs, 5-8 minutes




STRENGTH
2×20 Alternating Handcuffs
Between sets foam roll lats/hamstrings
Then:
12-10-8-6-6 Pendlay Rows
Between sets do 10-8-6-4-4 Negative (3s) Pull-ups
Then:
Player needs three pairs of Kettlebells (progressively lighter)
30s Farmer’s Hold, AHAP
30s KB Rack Hold, AHAP
20s Double OH Hold
4 sets
Then:
3×20 BB Reverse Wrist Curls
Then:
Cool Down




CROSSFIT
4 rounds:
14 Shoulder Taps
5-8 Strict Ring Dips
Then:
Clean and Jerk warm-up
Then:
15’ to find challenging Complex:
Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Then:
4 rounds for Time: 14 min Cap
12 Box Jumps 24/20”
9 Front Squats 185/125#
6 Burpee Bar Hops
3 RMUs OR 3 strict Pull Up
Then:
Cool Down



PHOTOS