8.20.19 Training Sessions (2)

GENERAL FITNESS
Teams of two…
60-50-40-30-20-10
Calories, any machine
Alt. DB Snatches (50/30)
Burpee/Box Jumps (24/20″)
14-12-10-8-6-4 (total) Rope Climbs between each rung
For time
40′ Cap
Then:
Cool Down

 

 

STRENGTH
2×5 Weighted Dislocates
3×10 (ea) Reverse DB Wrist Curls on bench
Then:
10-8-8-6 (ea) 1-Arm DB Bench Press, each AHAP
Between sets do 12-12-10-10 (ea) Alternating DB Biceps Curls
Rest 90s
Then:
3x20s Heavy Support Bench Press @ 100-105% 1RM
Use a spotter on BOTH sides to unrack and re-rack
Then:
10-10-8 Fat Bar Perfect Curls
Between sets do 12-10-M.E. Push-ups
Then:
Cool Down

 

 

PHOTOS