10.24.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
Males use 53#, Females 35#
10x Headcutters +
2x TGU +
15x Goblet Squat +
2x TGU +
20x KBS +
2x TGU
2 rounds
12′ Cap
Then:
30/90 Intervals
30s HARD Pace Interval (any machine) +
90s “rest”
During “rest” rotate through the following movements:
1. 150m Run
2. Rope Climbs (Elite x 5, RX x 3)
3. 12x DB Push Press (50/30)
12 rounds (24′)
Then:
Cool Down with Couch Stretch

 

 

STRENGTH
T-Spine Mobility 
3×5 Tempo CTF Push-ups (Foam Roll tight areas between sets)
3×10 Shoulder-to-Shoulder DB Press
Then:
Work up to a Challenging 5-rep Strict Press (2-3 sets)
Then, with that load…
M.E. Strict Press + 2-5x Additional Push Press
Between sets to 5x 1/2 Kneeling Landmine Press (no shifting) + 30s Front Star Planks
4 sets
Then:
8-8-6 Chin-ups or Dips
Between sets do 16x Alt. Stir-the-Pots on Swiss Ball
Then:
Cool Down

 

 

PHOTOS