9.11.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
30′ BW Walking Lunge +
30′ Forward Bear Crawl +
30′ Broad Jump +
30′ Reverse Bear Crawl
Rest while your partner goes.
10′ AMRAP
Then:
2-20 KB Deadlift Ladder (2×70/2×53) +
30s Wall Sit +
6x (ea) 1-Arm KB Bottoms-up Press (30/15)
Rd 1 looks like 2x KB Deads + 30s Wall Sit + 6/6 KB Bottoms-up Press
Rd 2 looks like 4x KB Deads + 30s Wall Sit + 6/6 KB Bottoms-up Press, etc.
Continue to 20x KB Deadlifts + 30s Wall Sit + 6/6 KB Bottoms-up Press
Then:
40/40 Side Plank
2-3 sets
Then:
Cool Down

 

 

STRENGTH
2×10 Supermans
Monster Walks
Then:
3×12 DB RDLs, climbing
Then:
Sumo Deadlifts
12-8-8-6-6-4-4, climbing
Between sets do 10x Flat-Footed DB Push Press, AHAP
Then:
12-15x DB Reverse Flyes (light) +
1:00 KB Farmer’s Hold (90/53)
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
30′ 1-Arm DB OH Walking Lunges, right (50/30) +
30′ 1-Arm DB OH Walking Lunges, left +
20s Bent-Arm Hang from Pull-up Bar, pronated-grip
4 rounds slow and steady
10′ cap
Then:
Clean and Jerk warm-up
Then:
Squat Clean + Front Squat + Split Jerk
5 sets, climbing
Then:
10-8-6-4-2 BB Squat Cleans (155/105) +
50x DUBs
For time, 10′ cap
Then:
Cool Down

 

 

PHOTOS
N/A