9.4.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Males use 53#, Females use 30#
12x American KBS +
8x KB Headcutters +
4x 1-Arm KB Strict Press +
20x Toe Taps
10′ AMRAP (slow and steady)
Then:
4x Alt. KB TGUs, AHAP
Rest 30-60s 
8x DB RDLs + For. Lunge (L) + For. Lunge (R), AHAP
Rest 30-60s
15x DB Z-Press, AHAP + 20x Pike Pulses
Rest 30-60s
10x Straight Bar Biceps Curls + 20x BB Grip Roll-ups
Rest 30-60s
Casually move through until class is over (2-3 rounds)
Then:
Cool Down w/Static Stretching (5-10′)

 

 

STRENGTH
3×12 Banded (around knees) Glute Bridges
3×10 Supermans
Then:
Work up to a challenging 7-rep Conventional Deadlift (3-5 sets)
Then, starting with that load…
2x (7-5-3) Conventional Deadlift Waves
Rest fully between sets
Then:
4×10 DB Z-Press
Between sets do 40x Alt. Slideboard Hammies
Then:
4xM.E. Straight Bar Biceps Curls
Between sets do 5-8x STRICT T2B
Then:
Cool Down

 

 

CROSSFIT
10′ HSPU practice:
Sassy – 5×8 Strict (add a deficit if possible)
Rx – 5×8 Kipping
Fitness – Accumulate 25 reps in as few sets as possible
Then:
Clean and Jerk warm-up
Then:
5×3 Cleans (singles, no TnG), climbing 15′
Then:
3 rounds of “Kelly”
400m Run +
30x Box Jumps (24/20) +
30x Wall Ball
Then:
Cool Down

 

 

PHOTOS