10.31.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 20x Split Jumps
2. 3-5x Wall Walks
Then:
Teams of two…
3K Row/Ski  +
20 Alt. Rounds of 7x Burpee/Pull-ups (7’/6′) + 14x Alt. DB Snatch (50/30)
For time
Then:
Cool Down

 

 

STRENGTH
2×20 Alt. Supermans
2×10 Banded Glute Bridge
3×5 KB Windmills, climbing
Then:
Mixed-Grip Axle Deadlift Strength Ladder
10 reps + 10/10 1-Arm KB Bottom-up Press
9 reps + 9/9 1-Arm KB Bottom-up Press
8 reps + 8/8 1-Arm KB Bottom-up Press
7 reps + 7/7 1-Arm KB Bottom-up Press
6 reps + 6/6 1-Arm KB Bottom-up Press
5 reps + 5/5 1-Arm KB Bottom-up Press
4 reps + 4/4 1-Arm KB Bottom-up Press
3 reps + 3/3 1-Arm KB Bottom-up Press
2 reps + 2/2 1-Arm KB Bottom-up Press
1 rep + 1/1 1-Arm KB Bottom-up Press
Increase load on both movements as reps decline
Rest plenty between sets
This is should take the entire session
Then:
Stretch

 

 

PHOTOS