9.19.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
EMOM x 10
30′ Burpee/Broad Jump
Then:
I.W.T
Phase I – Power
12x DB Hang Squat Cleans (50/30) +
1:00 HARD Interval (any machine) +
2:00 rest or while partner completes full round
3 sets
Rest fully after 3 sets
Then:
Phase II – Strength
15x Sumo KB Deads, AHAP +
1:00 HARD Interval (different machine) +
2:00 rest or while partner completes full round
3 sets
Rest fully after 3 sets
Then:
Phase III – Accessory
60′ KB Farmer’s Carry + 60s/45s/30s/15s Dead Hang
Then:
Cool Down

 

 

STRENGTH
2×10 Dislocates
2×10 Forearm Banded OH Reach
Then:
12-10-8-8-6-6-4 BB Floor Press, each set AHAP
Between sets 10x Weighted Reverse Snow Angels
Then:
5×12 Alt. DB Chest Press (one arm always remains extended)
Rest 1-2 minutes between
Then:
3×20 Reverse Hypers off bench
Then:
Cool Down

 

 

PHOTOS
N/A