11.7.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
E5MOM x 3 (15′)
500m Row/Ski +
250m Run
Then:
12′ AMRAP
6x DB Walking Lunge + 6x DB Push Press (same DBs), 30/20
E2MOM do 4-6x Strict Pull-ups (starting at 0:00)
Then:
10x DB Floor Press (50/25) + 1-10 Burpee Ladder
Rd 1 looks like 10x Floor Press + 1x Burpee
Rd 2 looks like 10x Floor Press + 2x Burpee, etc.
Continue to 10x Floor Press + 10x Burpee
Then:
Cool Down with 3×12 Seated DB External Rotation + Couch Stretch

 

 

STRENGTH
2×12 Supermans
3×5 DB Cuban Press, light
2x30s Biceps (LH) Stretch
Then:
Conventional Bench Press
10-10-8-6-4-4, climbing
Rest as needed between sets
Then:
3x20s Heavy Supports (hold BB in lockout position) @ >100%
Use one skilled spotter or a spotter on each side of the bar to help unrack and re-rack
Then:
4×12 (ea.) 1-Arm DB Row, off bench, AHAP
Between sets do 5/5 HEAVY 1-Arm KB Bottoms-up Press
Then:
3×12 Seated DB External Rotation
Then:
Cool Down

 

 

PHOTOS