5.29.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10 Calorie Sprint! (any machine) + 5x (2x Lunge + DB Man-Maker, AHAP) +
2:00 rest
5 rounds. Treat each round as an individual workout.
20′ Cap
Then:
100x DB Floor Presses, AHAP (first set should land you between 20-25 reps). Each time you stop do 5x Strict Pull-ups
Then:
25x BB Grip Roll-ups @ 45/35 +
30/30 Side Plank
2-3 sets
Then:
Cool Down




STRENGTH
DB Lateral Lunges
8-8-6-4, climbing
Then:
4×5 Single-Leg Glute Bridge
Then:
Work up to a heavy 7-rep Sumo Deadlift
Then, with that load…
2x (7-5-3) Sumo Deadlift Waves
Rest plenty between sets
Then:
30s Superman Hold +
30s KB Rack Hold @ 3/4 BW
30s Dead Hang
4 sets
Then:
Cool Down




CROSSFIT
Skill Work:
EMOM x 12
1. 8x Ring Dips
2. 15′ HS Walk (or 30s HS Hold)
3. 10-15x V-Ups
Then:
Snatch Complex warm-up
Then:
Snatch + OHS + BTN Split Jerk, 15′
Then:
8′ AMRAP
3x Strict HSPUs +
6x Power Snatch @ 135/95 +
12x Pistols
Then:
Cool Down




PHOTOS