5.20.19 Training Sessions (3)

GENERAL FITNESS
“Pull-up Primer”
Teams of 2-3 athletes
2x (1-5) Strict, Dead-Hang Pull-up Ladder
30 total reps
10′ Cap
Then:
EMOM x 24
1. 40s HARD Interval, any machine
2. 12x DB Power Cleans (50/30)
3. Box Jump-Overs (24/20″) – Elite: 16 reps, Rx: 12 reps, Amateur: 8 reps
4. Rest
6 rounds
Then:
20x BB Grip Roll-ups (45/35) +
10x Finger-Tip Push-ups (scale as needed)
2-3 sets
Then:
Cool Down




STRENGTH
3×8 (each) Single-Leg Glute Bridge
3×5 (each) Single-Leg KB RDL (try not to allow back leg to externally rotate)
Then:
Work up to a challenging 7-rep BB Cyclist Squat
Then, with that load…
4×4 Cyclist Squats @ 4010 tempo (stay absolutely upright and close the knee joint fully at the bottom)
Between sets do 16x Alt. DB Reverse Lunges
Then:
4×15 BB Glutei Bridges (squeeze Glutei hard at the top)
Then:
Cool Down




CROSSFIT
EMOM x 9
1. 40s Hollow
2. 30s Toes-n-Nose Handstand Hold
3. 50x DUBs
Then:
Snatch Complex warm-up
Then:
Power Snatch + 2x Hang Snatch, 15′
Then:
“Heavy Confused Amanda”
9-7-5-3
RMU +
Clean and Jerk
Males: 135/155/185/225
Females: 95/105/125/155
Then:
Cool Down




PHOTOS