5.18.19 Training Sessions (3)

GENERAL FITNESS
“Core Primer”
12x Alt. KB Halo, AHAP +
5/5x KB Bottoms-up Press (same bell as Halos) +
20x Shoulder Taps (lock hips)
3-4 sets
Then:
13′ AMRAP
With the heaviest Kettlebell possible…
8x KB Headcutters (53/35) +
20x Toe-Taps on bell +
6x Burpees +
2x TGU (same KB)
Then:
10x Ab Mat Sit-ups (Scale up to 7x T2B) + 2-20 Split Jump Ladder
Looks like…
10x Ab Mat Sit-ups  + 2x Split Jumps
10x Ab Mat Sit-ups + 4x Split Jumps
10x Ab Mat-Sit ups + 6x Split Jumps , etc.
Then:
Cool Down with 20x Reverse Snow Angels, 2-3 sets





STRENGTH
“Core Primer”
120x H2H KBS (70/53).
Every 30 reps 100′ Cradle Carry KB
Every drop Cradle Carry the Kettlebell 100′ (50′ down, 50′ back)
Then:
Bench Press
5 reps + 10s Hold
4 reps + 10s Hold
3 reps + 10s Hold
2 reps + 10s Hold
1 rep + 10s Hold
This is one set
Do 3 sets, climbing to AHAP
Between set do 1:00 Sandbag Bear Hug Hold @ 100+
Then:
10-Minute DB Z-Press Challenge
7 reps every 30s for 10 minutes
Males use 30#, Females use 20#
Then:
Cool Down



PHOTOS