6.3.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
400m Sprint (65-75%) +
Rest while partner goes
400 Sprint (95-100%)
Rest while partner goes
Focus on a higher than normal pace and try to push your threshold a bit on second 400m.
Then:
EMOM x 10
1. 12/10 Calories, any machine
2. Burpees. Elite x 10, Rx x 8
Rest 2:00
EMOM x 10
1. 10x HEAVY Kettlebell Sumo Deadlifts
2. Lateral Box Jump-Overs (24″20″). Elite x 16, Rx x 12
Rest 2:00
EMOM x 10
1. 12x (6 each) 1-Arm DB Hang Clean and Press (50/30)
2. 40s Dead Hang
Then:
Cool Down




STRENGTH
Bulletproof shoulders, 2 sets
Then:
12-12-10 Alternating DB Strict Pres
Between sets do 12x Banded Face Pulls (use red band)
Then:
Work up to a challenging 7-rep BB Strict Press
Then, starting with that load…
2x (7-5-3) BB Strict Press Waves
Rest plenty between sets
Then:
8-6-6 Barbell Biceps Curls @ 4010 tempo
Between sets do 12x DB Hammer Curls
Then:
Cool Down




CROSSFIT
Skill work:
3 rounds for QUALITY
10 HSPUs
5/5 SA KB OHS
Then:
Snatch Complex warm-up
Then:
Hang Snatch + Full Snatch (do not have to be touch and go), 20′
Then:
6′ AMRAP
M.E. DUBs
Every break = 150m Run
Then:
Cool Down




PHOTOS