7.13.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Males use 53+, Females use 35+
12x Alt. KB TGU +
50x KBS
1 round
10′ Cap
Then:
15x KB Deadlifts (70/53) +
20x Box Jumps (24″/20″) +
25x HR Push-ups
25′ AMRAP
Then:
16x Pike Pulses over KB +
12x Table Rocks (hips parallel to the floor) +
5/5 1-Arm KB Bottoms-up Press, AHAP
2-3 sets
Then:
Cool Down




STRENGTH
German Body Comp
A1 12-15x DB Deadlifts (70/50)
A2 12-15x Bench Press (115/55)
12′ AMRAP
Rest 5:00
B1 12-15x Sandbag Squats (135/80)
B2 12-15x Bench-Supported DB Rows
12′ AMRAP
Rest 5:00
C1 8-10x DB Zottman Curls
C2 12-15x Banded Triceps Extensions
C3 30x Supermans
3 sets
Then:
Cool Down




STRONGFIT
Block 1
“Death By” Snatch EMOM
0-3: Full Snatch (135/85)
3-6: Full Snatch (155/105)
6-9: Full Snatch (185/125)
12-15: Full Snatch (205/155)
15-18: Full Snatch (225/185)
18-21: 3 minutes to find a Max for Day (if you make it this far)

Block 2
20′ AMRAP
20 Calorie Row/Ski/Assault Bike +
10x Clusters (155/105)

Block 3
100′ Yoke (365/275) +
100′ Sprint to Sandbag
100′ Sandbag Carry (150/100), over the Yoke +
100′ Yoke +
100′ Sprint to Sandbag
100x Sandbag Carry, over the Yoke
Rest while other players go
3 sets
Then:
Stretch



PHOTOS