7.6.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
EMOM x 8
Burpee Roulette
Coach calls our a “random” number of Burpees that have to be completed each minute.
Then:
30/90 Intervals
30s HARD Interval +
90s “Rest”
During “rest” alternate between the following activities:
1. 7x Goblet Squat + Reverse Lunge Combos (53/40)
2. 3-5x Rope Climbs
3. 40x Mountain Climbers
12 rounds (24′)
Then:
3×1:00 Box Arch Hold
Alternating with a partner
Then:
Cool Down




STRENGTH
KB Clean and Jerk Strength Ladder
10 reps each @ 30/20, 40/30, 50/35, AHAP/AHAP
Rest as needed
Then:
“Giant Set”
A1 7-10x Strict Pull-ups
A2 10-12x Supinated-Grip Bent-Over Rows
A3 12/12 One-Arm DB Row, off bench
A4 12x Fat DB Hammer Curls
Rest 3-4 minutes
3 sets
Then:
4x Banded KB Grip Roll-ups, AHAP +
12-15x BB Reverse Wrist Curls +
16x (8 each) Alt. Plate Pinch Step-ups (2×35/2×25)
2-3 sets
Then:
Cool Down




PHOTOS