7.8.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
400m Run +
15x Double KB Front Squats (athlete chooses load)
3 rounds
12′ Cap
Then:
E4MOM x 5 (20′)
Rx
24x Alt. Explosive Box Step-up Hops (24″/20″) +
12x Double DB Snatches, AHAP +
15/12 Calories, any machine
Sassy
30x Alt. Explosive Step-up Hops (24″/20″) +
12x Double DB Snatches (50/30) +
18/15 Calories, any machine
Then:
40/40 Side Plank +
20x Reverse Snow Angels, slow +
12x Alt. Prone Plate Slides (5-10#), ZERO hip movement.
2-3 sets, time permitting
Then:
Cool Down




STRENGTH
3×5 (each) Single-Leg Glute Bridges
2x(30s/30s) Side Plank
Then:
14-12-10 Alt. Overhead Reverse Plate Lunge, AHAP
Focus on spinal neutrality and bracing
Then:
6-6-4-4 Back Squats @ 4010 (4s eccentric phase)
Between sets do 30-40s Bent-Arm Hang
Then:
3×20 Frog Leg Glute Bridge
Between sets do 20x Behind-the-Back Barbell Grip Roll-ups
Then:
Cool Down




CROSSFIT
5 rounds:
8x Strict T2B +
25′ HS Walk (or 16s Shoulder Taps + 3x kick up attempts)
Then:
Snatch Complex warm-up (include SOTS and Duck Walk)
Then:
5×5 TnG Snatches, climbing (focus on cycling, connecting, and speed)
Then:
“Diane”
21-15-9
Deadlifts (225/155
HSPUs
Then:
Cool Down



PHOTOS