7.19.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 8
10x KB Deadlifts (70/53) +
12x Lateral Hops over the KBs
Then:
Every 10 minutes, for 30 minutes:
2 minute interval (Ski, Row, Bike), max calories
2 minutes of Alt. DB Snatches (50/30), max reps
2 Minutes of HR Push-ups, max reps
400 Meter Run
Record total reps each round. Reps only count if you complete the 400m run within 10′ cap
Then:
Cool Down with Stretching




STRENGTH
“Giant Set” Day
Establish a challenging 8-rep Bench Press
Then, using that load for A1
A1 7-5-3-3 Bench Press
A2 6-8x 1-Arm DB Row
A3 8-12x Supine DB Triceps Extensions
A4 8-12x Fat Bar Biceps Curls
A5 M.E. Push-ups (sassy = Clap Push-ups)
Rest 4-5 minutes
Then:
Cool Down




CROSSFIT
“Holleyman” with a twist
1 Power Clean and Jerk (225/155) +
1-10-1 Strict HSPUs +
5x T2B
In the time remaining do M.E. CJs
For time




PHOTOS