9.3.19 Training Sessions (2)

GENERAL FITNESS
12′ AMRAP
P1 25′ Burpee/Broad Jump + 25′ For Bear Crawl
P2 Wall Sit for the duration of Broad Jump and Crawl
P3 Rest
Then:
12′ AMRAP
P1 12/8 Calorie Assault Bike
P2 Dead Hang for the duration of Assault Bike
P3 Rest
Then:
12′ AMRAP
P1 6x Sandbag Cleans (135/80)
P2 FLR for the duration of Cleans
P3 Rest
Then:
Cool Down

 

 

STRENGTH, Week 1 of Cycle
All percentages based on 3RM
Push Press and Back Squat
1x5x65%
1x5x75%
M.E. x 85%
Then:
3-3-3-M.E. Chin-ups* (keep track of Chin-ups and try to do one additional rep each week)
Rest as needed between sets
*If you don’t have Chin-ups do 30s-30s-30s-M.E. Dead Hang
Then:
3×12 DB Push-up + Row, AHAP
Between sets do 20x Rev. Snow Angels
Then:
Cool Down

 

 

PHOTOS