10.5.19 Training Sessions (3)

GENERAL FITNESS
“German Body Comp”
A1 12x Alt. KB Box Step-Ups (24/20″)
A2 12-15x DB Floor Press
A3 5-8x Strict T2B
12′ AMRAP
Rest fully
Then:
B1 15x DBL KB Sumo Deadlifts
B2 10-12x DB Z-Press
B3 30/30 Side Plank
12′ AMRAP
Rest fully
Then:
100x BB Biceps Curls
Each drop = 15x Push-ups
Then:
Cool Down

 

 

STRENGTH
200′ KB Farmer’s Carry, AHAP +
5x Sandbag Lift, AHAP
5 sets
Rest as needed between sets
Then:
“6-16-24 Method”
6x Strict Pull-up +
16x Fat Bar Hanging Rows +
24x Alt. DB Biceps Curls
Rest 3-4 min, 3 sets
Then:
3×15-20 Incline Bench Reverse Crunches
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
3 rounds
3x Pull-up + Pull-overs
16-30x Shoulder Taps
12 Alt. Pistols
10s Full Bridge
Then:
Clean and Jerk warm-up
Then:
Power Clean + Push Jerk + Squat Clean + Split Jerk, 15′
Then:
10-8-6-4-2
DB Burpee Box Step Ups 50/35#
Strict HSPU
Then:
Cool Down

 

 

PHOTOS