5.2.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
400m Sprint +
30x 1-Arm KB OHS (switch every 5 reps) @ 53/35. Sub 1-Arm Rack Hold Squats if necessary
400m Sprint
8′ Cap
Then:
With a partner, against a 12 minute clock alternating full rounds:
6x Alt. DB Snatch (50/30) +
6x Burpees

Rest EXACTLY 5 minutes

With a partner, against a 15 minutes clock alternating full rounds:
10x DB Push Press (2×50/30) +
15x KBS (53/35)
The goal with both AMRAPs is speed and quick transitions.
Then:
Cool Down:
15m Forward + 15m Reverse Banded Monster Walks
2 sets
Between sets do 40s Couch Stretch each leg





STRENGTH
T-Spine mobility
2×6 DB Cuban Press, light
2×12 Reverse Snow Angels
Then:
Work up to a 7-Rep Strict Press (3-4 sets)
Then, with that load…
M.E. Strict Press + 3-5x Push Press
4 sets
Between sets do 30s Dead Hang (play with 1-Arm Dead Hang if you’re feeling saucy)
Then:
3×10 DB Squeeze Press, AHAP
Superset with 3×12-15x DB Flyes
Then:
Cool Down



PHOTOS