11.6.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10-1 Explosive Step-up Hops (24″/20″)
10 reps, L + 10 reps, R
9 reps, L + 9 reps, R
8 reps, L + 8 reps, R etc…
Cont. to 1 rep L + 1 rep R
Then:
10/7 Calorie Assault Bike with OH Plate Holds (45/25)
Rest 60-90s
15x Sit-ups + 40x Mountain Climbers
Rest 60-90s
12x DB Hang Squat Cleans + M.E. Strict Press (same DBs)
Rest 60-90s
400′ Prowler Sprints (+90/+50). Hi handles down, low handles back x 2
Rest 60-90s
2-3 sets
Then:
Cool Down

 

 

STRENGTH
Foam Roll ITBs, 2′ each side
3×8 (ea) Bulgarian Spot Squats, off bench
Then:
6×3 Variable Tempo Back Squats, climbing
Rep 1: 6 sec eccentric
Rep 2: 4 sec eccentric
Rep 3: 2 sec eccentric
Rest as needed between sets
Then:
3×8 Alt. DB For. Lunge + RDL Combo, climbing
Then:
25x Sit-ups +
30/30 Reverse Side Plank (feet clasping bench) +
20x Weighted Reverse Snow Angels (2.5-5#)
3-4 sets
Then:
Cool Down

 

 

CROSSFIT
10x100m Row*
However many seconds it takes you, that is the number of the following:
Round 1: C2B Pull-ups  Scaled Pull Ups
Round 2: HSPUs
Round 3: DB Snatches 70/50#   Scaled 50/30#
Round 4: DB Front Rack Lunges per foot 50/35#
Round 5: Ab Mat Sit Ups
Round 6: C2B Pull-ups
Round 7: HSPUs
Round 8: DB Snatches
Round 9: DB Front Rack Lunges
Round 10: Sit-ups
*If they release the handle and it slams into the rower, add 5 reps!
Then:
Cool Down

 

 

PHOTOS