10.30.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
5m-10m-15m Bear Crawl Suicide
Looks like…
5m Forward + 5m Back
10m Forward + 10m Back
15m Forward + 15m Back
Rest while partner goes
3 sets
Then:
12x KB Deads (2×70/53) +
5m Farmer’s Walk +
9x KB Deads +
5m Farmer’s Walk +
6x KB Deads +
5m Farmer’s Carry
Rest while partner goes, 4 sets each
Then:
With a partner…
“Row to Hell”
100m/100m, 200m/200m, 300m/300m, 400m/400m, 500m/500m
Then:
2x (1-4) Strict T2B/T2R (teams of 2-3)
Then:
Cool Down

 

 

STRENGTH
Biceps Opener, 2x30s
2×5 Weighted Dislocates (2-5#)
2×5 DB Cuban Press, light
Then:
50x Deficit Push-ups (lower yourself between two 45# plates)
40x Bench Press 155/95
30x DB Floor Press 50/25
20x Strict Pull-ups
All in as few sets as possible
Then:
4xM.E. Fat Bar Hanging Rows
Between sets do 12-15x DB Supine Triceps Extensions
Then:
Cool Down Rotator Cuff Work

 

 

CROSSFIT
Clean and jerk warm-up
Then:
Full Clean + Hang Clean + Jerk
20 minutes, 5-6 sets
Then:
EMOM x 20
1: 12x Alt. Pistols or Split Jumps
2: 12x AKBS 70/53
3: 30s Hollow Rockers
4: 40-50 Dubs
Then:
Cool Down

 

 

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