6.27.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
Alternating with a partner…
25′ Lunge +
25′ Bear Crawl +
25′ Lunge +
25′ Burpee/Broad Jump
Rest while partner goes
4 rounds each
Then:
I.W.T.
Phase I – Power

12x Alt. Headcutter Reverse Lunges, AHAP +
1:00 HARD Interval (any machine) +
2:00 Rest
3 sets
Rest fully after round 3
Then:
Phase II – Strength
12x DBL KB Front Squats, AHAP +
1:00 Hard Interval (difference machine) +
2:00 Rest
3 sets
Rest fully after round 3
Then:
Phase III – Accessory
10x Standing BB Biceps Curl +
20x BB Grip Roll-ups +
20x Strict Push-ups
3 rounds, steady pace
Then:
Cool down with Couch Stretch




STRENGTH
4×6 (each) Single-Leg Glute Bridge
4×5 (each) Lateral BW Lunges
Then:
40s-30s-20s HEAVY KB Rack Hold, climbing
Between sets do a 20s “Active” Paleo Chair Hold (no external loading)
Then:
Work up to a challenging 8-rep Deficit Deadlifts
Then, using that load…
6-6-5-5 Deficit Deadlift (focus on tight core, low back, and lats)
Rest as needed between sets
Then:
30s Back Plank on bench
3-4 sets
Then:
Cool Down



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