10.21.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10′ AMRAP
15x HR Push-ups +
7x KB Headcutter (53/35) +
20x Toe-Taps onto KB +
40s Wall Sit
Then:
EMOM x 30
1. 12x (6/6) 1-Arm DB Hang Clean and Jerk (50/35)
2. 25x Squats
3. 40s Dead Hang
4. 15/12 Calories (any machine)
5. Rest
6 rounds
Then:
Cool Down

 

 

STRENGTH
Deadlift (sumo or conv.)
Set 1: x5 @ 65%
Set 2: x5 @ 75%
Set 3: xM.E. @ 85%
Then:
Bench Press
Set 1: x5 @ 65%
Set 2: x5 @ 75%
Set 3: xM.E. @ 85%
Then:
Pull-up/Chin-ups
6-3-3-M.E. (try to add 1 rep to each M.E. set every week)
OR
Dead Hang
40s-30s-20s-M.E. (try to add 5-10 seconds to each M.E. set
each week)
Between sets do 10x DB Lateral Raises
Then:
Hammer Curl Drop (first set pick a load you can do approx. 10-12 reps with)
Do three drops
Then:
Cool Down

 

 

CROSSFIT
Ring Muscle-up Conditioning:
Elite: 4×8
Rx: 5-10 Total, with some transition work prior to
Amateur: 3×5 Ring Taps + 3×5 Ring Dips
Then:
Snatch warm-up
Then:
5×2 Squat Snatch, climbing
Then:
3 rounds of time:
400m Run
21-15-9 Burpee Plate Hops
Then:
Cool Down

 

 

PHOTOS
N/A

Do More Loaded Carries

One distinct advantage of loaded carries is their low-skill/high-output nature. Because skill is such a limiting factor to intensity with more complex movements like the Snatch and Clean and Jerk, loaded carries allow us to tap more deeply into all energy systems and experience loads we wouldn’t otherwise be able to experience.

For example, I’ve had normal everyday folks carry twice their bodyweight on the Yoke. There is absolutely no other way that person could experience such a significant load without putting themselves in harm’s way.

I suggest dedicating at least one day a week to intense loaded carries, drags, and/or pulls.