4.29.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 15x KBS (53/40)
2. 2x KB TGU (same load)
Then:
20′ AMRAP
400m Run +
12x Burpee/Box Jumps (24/20″) +
7x DB Clusters (50/30)
Then:
Cool Down:
2×1:00 Iron Cross Stretch
2×1:00 Pigeon Stretch





STRENGTH
3×5 Single-Leg Glute Bridges w/ ext rotation
Monster Walks
Then:
20-16-12 Alt. KB Front Rack Rev. Lunges (keep light enough to maintain
perfect technique)
Between sets do 10-12x Scapular Pull-ups
Then:
12-10-8-8-6 Back Squat, climbing, focus on abdominal tension, rest plenty
Between set do 20s Dead Hang
Then:
15s Heavy Squat Supports @ 125% of 1RM Back Squat
3 sets
Then:
Cool Down





CROSSFIT
Skill Work:
3x(3-5) Pull Up Pull-overs
Between sets practice 8-10s Full Bridges
Then:
Snatch Complex warm-up
Then:
20 min to find Max Snatch for the day
Met Con:
4 minutes M.E. Thrusters 135/95#
Then:
Cool Down



PHOTOS