5.23.19 Training Sessions (2)

GENERAL FITNESS
“Pec Primer”
250m Medicine Ball Pec Walk (20/14)
Then:
“Those Burpees Suck”
250m Run +
10x Strict Pull-ups +
20x Box Jump (30/24) +
30 Calories, any machine +
40x KBS (53/40) +
50x Burpees +
10x Pull-ups +
250m Run
Perform a 6′ AMRAP (i.e. get as far as you can in 6 mins)
Rest 3:00
Perform a 10′ AMRAP (i.e. get as far as you can in 10 mins)
For time 3:00
Perform for time, 17′ cap
Then:
Cool Down Circuit:
30s/30s Couch Stretch +
30s/30s IT band Rolling
2 rounds




STRENGTH
“Giant Set Day”
2×10 Alt. Handcuffs
Then:
Work up to a heavy 7-Rep Bench Press
Then with that load…
5-5-4-4 Bench Press +
8x DB Floor Press +
12x Standing Banded Triceps Extensions (on rig) +
15x Behind-the-Neck Band Tears +
10x Push-ups
No rest between movements
Big rest after push-ups
4 total sets
Then, time permitting…
4xM.E. BB Biceps Curls (55/35)
Then:
Cool Down



PHOTOS