5.1.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
5m-10m-15m-20m Suicide
Rest while partner goes
5 rounds each
Then:
10x Goblet Squat + 10x KBS + 10x Headcutters (do not put the KB down until all three movements are complete) @ 53/35
Rest a bit
10x Standing Straight Bar Curls + 20x Grip Roll-ups
Rest a bit
1-6x Crossover Push-up Ladder
Then:
12/12x Banded Palloff Press + 6/6 KB Windmill, AHAP
Rest a bit
2-3 rounds
Then:
Cool Down
2×1:00 Pike Stretch
2×1:00 Lunging Psoas Stretch (per leg)




STRENGTH
3×5 Glute Bridge Holds (4 sec hold at top)
3×10 Superans
Then:
Sumo Deadlift Strength Ladder
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
Between sets do 5x (each) Kneeling 1-Arm DB Strict Press (ipsilateral)
Then:
Cool Down




CROSSFIT
45s Work + 15s Transition:
-Hollow Rocks (straight leg of bent-knee)
-Superman Rocks
-Toes-n-Nose Handstand Holds
4 rounds (12′)
Then:
Clean and Jerk warm-up
Then:
15′ to establish a heavy for day Double Hang Squat Clean
Then:
HSPUs
Elite – 75 reps
Rx – 60 reps
Amateur – 30 reps
Every drop = 150m lap
Then:
Cool Down



PHOTOS