6.24.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10-1 Explosive Box Step-up Ladder (24″/20″)
10x L + 10x R
9x L + 9x R
8x L + 8x R, etc.
Then:
12x KB Deadlifts + 16x Split Jumps + 1-7x Strict Pull-ups (2-14 Ring Rows)
Looks like…
12x KB Deadlifts + 16x Split Jumps + 1x Strict Pull-up
12x KB Deadlifts + 16x Split Jumps + 2x Strict Pull-ups, etc.
Continue to 7x Pull-ups or 14x Ring Rows
Then:
30s HARD Interval, any machine +
7x KB Headcutters (53/35) +
7x Burpees +
90s Rest
5 rounds
Then:
Cool Down with Pigeon Stretch and Hurdle’s Stretch




STRENGTH
2×10 Weighted Dislocates
2×10 Overhead Band Tears
Then:
12-10-8-8 Seated DB Military Press (palms forward), climbing
Between sets do 8-8-6-6 Crossover Push-ups
Then:
Work up to a moderately challenging 10-rep Conventional Bench Press
Then, using that load…
8-8-6-6- Paused (2s on chest) Bench Press
Rets 2-3 minutes between sets
Then:
12x (6 each) Alt. DB Forward Lunges
Immediately into 12x DB RDL
Rest 1-2 minutes
3 sets
Then:
Cool Down




CROSSFIT
T2B Conditioning
M.E. T2B + 10s Rest + 3-5 additional reps
4 sets
Rest exactly 90s between sets
Then:
Snatch Complex warm-up
Then:
Snatch + 2x OHS, 15′
Then:
18-16-14 S2OH + Alt. Pistols
Then:
Cool Down



PHOTOS