7.5.19 Training Sessions (3)

GENERAL FITNESS
In teams of two…
1-10 Burpee/Plate Hop Ladder
Right into…
1-10 DB Squat Cleans 2x(50/30)
Right into…
1-10 Box Jump Ladder @ 24/20″
Right into…
1-10 DB Z-Press Ladder @ 2×(30/20)
Right into…
2-20 Split Jump Ladder (2-4-6-8-10-12, etc.)
Right into…
Bent-Body Hollows
15-30-45-60
Right into…
Supermans
15-20-25-30
Then:
Cool Down




STRENGTH
Bulletproof Shoulders, 2 sets
Then:
Strict Press Strength Ladder
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
Increase load as reps decline
Between each set 10x Prisoner Sit-ups
Rest plenty between sets
Then:
2xM.E. Dead Hang




CROSSFIT
3 casual rounds:
20x Shoulder Taps
5x Strict T2B
5/5 One-Arm KB OHS
16x Pistols
Then:
10-1 Hang Squat Clean Ladder, FOR QUALITY
Between each rung do either a 250m Row or Run
Reps 10-7: 135/95 (Sassy 155/105)
Reps 6-4: 155/105 (Sassy 185/125)
Reps 3-1: 185/125 (Sassy 225/155)
Then:
Cool Down




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