8.14.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
20s Alt. DB Snatch (50/30) +
10s Rest +
20s Mountain Climbers +
10s Rest
10 rounds (10′)
Then:
“Abs and Glutes”
16x (8 each) Suitcase Lunges, AHAP +
2-20 Sit-ups
Rd 1: 16x Lunges + 2x Sit-ups
Rd 2: 16x Lunges + 4x Sit-ups, etc.
Continue to 16x Lunges + 20x Sit-ups
Then:
10-Minute Z-Press Challenge (30/20)
8x DB Z-Press every 30s for 10 minutes
Then:
Cool Down

 

 

STRENGTH
3x20s Dead Hang w/o index finger
3×20 Plate Pinch Step Ups 3×20, AHAP
Rest as needed
Then:
12-8-8-6-6 Neutral Grip DB Bench Press w/ 2s pause at bottom
Use set of 12 as warm-up
Between sets do 8-12x Narrow-Grip Push-ups (hands just slightly narrower than normal)
Rest 2-3 min
Then:
3×15 DB Squeeze Press (chest press squeezing DBs together)
Between sets do 12-15x Reverse DB Curls
Rest 60-90s
Then:
Rice Bucket (if time) 2×20/20/20 – flex-ext/rot/finger ext.
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
T2B Conditioning – 8 minutes
Elite – 75 reps in as few sets as possible
Rx: 50 reps
Amateur: 30 rep
Then:
Clean and Jerk warm-up
Then:
Power Clean + Push Press + Hang Squat Clean + Split Jerk, 15-20′
Then:
21-15-9
Thrusters (95/115/135, 65/85/95) +
Pull-ups + C2B + BMU
Then:
Cool Down

 

 

PHOTOS