8.10.19 Training Sessions (3)

GENERAL FITNESS
Take a few minutes to warm-up each movement….
Then:
400m Run +
40x KB Deadlifts (70/53)
30x Box Jumps (24/20)
20 Calories, any machine (except Assault Bikes)
10x DB Push Press (50/30)
Into…
400m Run
40x DB Push Press
30x KB Deadlifts
20x Box Jumps
10 Calories
Into…
400m Run
40 Calories
30x DB Push Press
20x KB Deadlifts
10x Box Jumps
Into…
400m Run
40x Box Jumps
30 Calories
20x DB Push Press
10x KB Deadlift
All for time
Then:
Cool Down

 

 

STRENGTH
4×4 Single-Leg KB RDL, climbing (but light)
Then:
5×5 Sumo Deadlifts, climbing to AHAP
Rest plenty between sets
Then:
10x BB Pendlay Rows (keep it clean, no momentum) +
10x DB Z-Press +
20x Supermans +
3-5x Deck Squats
3-4 sets
Then:
Cool Down

 

 

CROSSFIT
3 rounds:
16x Alt. Pistols +
8x Strict T2B
Then:
3x Strict Press + 3x Push Press + 3x Push Jerk + 3x Split Jerk (empty bar), 2 sets
Then:
2x Front Squats (1st rep from floor into a squat clean) + Split Jerk, 15′
Then:
30-20-10
Assault Bike Calories +
Ring T2B
Then:
Cool Down

 

 

PHOTOS