9.23.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
1:00 Interval, any machine +
3x Strict Pull-ups +
6x Push-ups +
9x American KBS (53/35) +
12x Squats +
15x Sit-ups
3 rounds, steady
10′ Cap
Then:
20x DB Hang Power Cleans (35/25)
20x DB Thrusters
20x DBL DB Snatch
20x DB Push Press
20x DB Front Rack Reverse Lunges
E2MOM 8x Burpees
24′ AMRAP
Then:
Cool Down

 

 

STRENGTH, Week 4 of Cycle
Push Press (add 10bs to previous 3RM, then take new percentage)
Set 1: x5 @ 65%
Set 2: x5 @ 75%
Set 3: xM.E. @ 85%
Then:
Back Squat (add 10lbs to previous 3RM, then take new percentage)
Set 1: x5 @ 65%
Set 2: x5 @ 75%
Set 3: xM.E. @ 85%
Then:
5-5-4-M.E. Pull-ups / Chin-ups (try to add 1 rep to each M.E. set every week)
If no pull-ups: Bent-Arm Hang x40s-40s-30s-M.E. (try to add 5-10 seconds to
each M.E. set each week)
Between sets do 4×8 (ea) Bird Dogs 4×8/ea, focus on slow and smooth movement without much
rotation through midsection
Then:
Renegade Plank Hold 3x20s/ea (here’s the youtube link:
https://www.youtube.com/watch?time_continue=35&v=PMvrzCrnCL4 )
-focus is the hold at the bottom position where they’ll be tempted to rotate
the most; keep weight moderate
Then:
Cool Down

 

 

CROSSFIT
Skill work:
Stretch ankles while you get ready to explain the class.
Then:
3-4 rounds, 10 min Cap
Bulletproof Shoulders (5-5-10-10) with a purpose
12 alternating Pistols
2 Legless Rope Climbs (if possible)
Then:
Snatch Warm-up
Then:
5 sets climbing…
Snatch Pull + Hang Squat Snatch + Squat Snatch, 15-20′
Then:
12′ AMRAP
9 T2B
6 Thrusters 115/85.  (Sassed Up 155/105)
3 BMU (sub 5 Strict Pull Ups)
150m run
Then:
Cool Down

 

 

PHOTOS