7.29.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
4x(30/30) Step-up Hop +
4x (30/30) Box Jumps +
4x (30/30) Mountain Climbers
Alternate turns with a partner
Then:
AMRAP 25′
1-mile run (only once) +
7x DB Thrusters (50/30) +
7x KB Hi-Pull (70/53)
7x Burpees/Pull-ups (7’/6′)
Then:
Cool Down




STRENGTH
Bulletproof Shoulders, 2 sets
Then:
3×15 EZ Bar Reverse Curls
3x20s Superman Holds
Then:
Work up to a challenging 7-rep Strict Press
Then, starting with that load…
2x (7-5-3) Strict Press Waves
Between sets do 6/6x HEAVY 1-Arm DB Rows
Then:
4×12 DB RDLs with 2s pause in bottom (go for stretch)
Between sets do 25x Frog Leg Bridges
Rest 90s between sets
Then:
Cool Down





CROSSFIT
EMOM x 12
1. 3-5x Ring Muscle-ups
2. 20x Sit-ups
Then:
Snatch Complex warm-up (full)
Then:
Snatch Pull + Hang Squat Snatch + Snatch Balance, 15′
Then:
20-15-10-5
Power Snatch (75/55) +
T2B
HSPUs
Then:
Cool Down



PHOTOS