8.3.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10′ of Alternating 50m Partner Sprints
Then:
5 consecutive rounds (w/o putting the KB down), using only one kettlebell:
Males use 40-45, Females use 25-35
5x American Kettlebell Swings, AHAP +
3x Goblet Squats +
1x (ea) 1-Arm KB Push Press
After first 5 rounds perform: 10x Strict Pull-ups (Sassy = Fat Grip)
After second 5 rounds perform: 60s Wall Sit
Go through this twice.
Then:
15x DB Bent-Over Rows +
40/40 Side Plank
2-3 sets
Then:
Cool Down

 

STRENGTH
“Death By” KB Front Squats (Males use 2×40-45, Females use 2×30)
1st min – 1 rep
2nd min – 2 reps
3rd min – 3 reps, etc…
Continue to 12′
Then:
DB/KB Curtis P Mini-Strength Ladder
10 reps AHAP
8 reps AHAP
6 reps AHAP
4 reps AHAP
2 reps AHAP
Rest as needed between sets
Between sets do corresponding BB Curl Strength Ladder (10-8-6-4-2, each AHAP).
Then:
15x DB Floor Press, AHAP +
8x Push-up + Sandbag Pull Throughs
3-4 sets
Then:
Cool Down

 

CROSSFIT
3 rounds for QUALITY:
15-20s Bridge
5/5 1-Arm KB OHS, climbing
30s Pike Pulses
Then:
Snatch Complex warm-up
Then:
Snatch Pull (SLOW pull to the knees + 2 sec pause below the knees then finish the pull) + Power Snatch + BTN Push Press + 3s Paused OHS, 15-20′
Then:
4′ AMRAP, 2′ Rest x 3 sets
Rd 1: 21x Snatches (115/75) + 21x Burpees over the bar
Rd 2: 15x Snatches (135/95) + 15x C2B Pull-ups
Rd 3: 9x Snatches (155/105) + 9 Calories Ski
Then:
Cool Down

 

PHOTOS