10.23.19 Training Sessions (3)

GENERAL FITNESS
“Midline Primer”
EMOM x 16
1. 30s DB Awkward Hold (53/35, 35/20)
2. 5-7x Strict T2B
3. 30s DB Awkward Hold, opposite position
4. 20x Split Jumps
Then:
With an empty BB (45/35)
10x Biceps Curls +
10x Bent-Over Row +
10x Strict Press +
1-7 Strict Pull-up Ladder (2-4-6-8-10-12-14 Ring Rows)
Rest 60-90s between rungs
Then:
60x DB Floor Press (50/25)
Each drop do 5/3 Calories Seated Ski Erg
Then:
Cool Down

 

 

STRENGTH
“Leg Primer”
10-1 DB Reverse Lunge Ladder
10L + 10R
9L + 9R
8L + 8R, etc.
Increase load as reps decline
Then:
Work up to a challenging 5 rep Box Squat (3-4 sets)
Then:
5×3 Box Squat, across (focus on sitting to box, slightly deload the legs but maintain
core tension, then drive back into squat position and back up)
Between sets do 5×5 Swiss Ball Leg Curl
Then:
4×10 KB RDL @ 3010 tempo (elevate feet onto plates if capable), AHAP
Superset with 15x DBL KB Calf raises
Rest as needed
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
Clean Pull (not high pull, just finish tall) + Full Clean + Jerk
5 sets, climbing
Then:
EMOM x 24
1. 12/8 Assault Bike (Sassy 15/10)
2. 40s Hollow Hold
3. 12x Box Jump-Overs (24/20)
4. 30s Toes-n-Nose Handstand Hold
5. 24x Split Jumps
6. 30s Supinated-Grip Dead Hang
Then:
Cool Down

 

 

PHOTOS