10.17.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
4x(30/30) Box Jumps
4x (30/30) Explosive Step-up Hops
4x (30/30) Mountain Climbers
Then:
4×10 “Busters” (DB Burpee + DB Cluster), climbing to AHAP
After each set do the following:
Set 1: 10x Strict T2B (15x Hanging Knee Raises)
Set 2: 7x Wall Walks
Set 3: 20/15 Calories (any machine)
Set 4: 12x Straight Bar Curls + 20x Grip Roll-ups, AHAP without putting the BB down
Then:
4×6 Alt. KB TGU, climbing to AHAP
After each set do the following:
Set 1: 10x Strict T2B (15x Hanging Knee Raises)
Set 2: 7x Wall Walks
Set 3: 20/15 Calories (any machine)
Set 4: 12x Straight Bar Curls + 20x Grip Roll-ups, AHAP without putting the BB down
Then:
Cool Down

 

 

STRENGTH
2×10 (ea) DB Punchouts
2×10 Forearm Banded Push-ups
Then:
Work up to a challenging 7-rep Fat Bar Bench Press (3-4 sets)
Then, staring with that load…
2x (7-5-3) Fat Bar Bench Press
Between sets do 12x DB Biceps Curls, AHAP + 90 degree Biceps Hold (25/15)
Rest fully between sets
Then:
3×12 DB Reverse Flyes, light and perfect
Then:
Cool Down

 

 

PHOTOS