11.16.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
4x Alt. KB TGU +
40s Bent-Body Hollow
3 sets, climbing
Then:
30s HARD pace Interval, any machine (feel free to mix and match) +
90s “Rest”
During “rest” rotate through the following:
1. 3-5x Wall Walks
2. 10x Toes-to-Rings
3. 15x Goblet Reverse Lunges (athlete chooses load)
12 rounds (24′)
Then:
15-20s Bent-Arm Hang from Pull-up bar +
20x Plank Shoulder Taps +
20-30s Straight Arm Hang +
20x Pike Pulses
2-3 sets to cool down
Then:
Stretch

 

 

STRENGTH 
T-Spine Mobility
Banded Shoulder Figure 8’s
Then:
KB Carry Medley:
100′ 1-Arm OH Carry, switch arms
100′ 1-Arm KB Farmer’s Carry, switch arms
100′ Awkward OH Carry, switch arms
100′ Awkward Rack Carry, switch arms
200′ Goblet Carry
100′ Cradle Carry, switch positions
Repeat, starting at Awkward OH Carry
Then:
7x HEAVY BB Strict Press +
10x Double KB Get-up, AHAP
5 sets
Rest plenty between sets
Then:
3×20 Pike Pulses
Then:
Cool Down

 

 

CROSSFIT
Snatch Complex Warm-up
Then:
5×3 TnG Power Snatches, climbing
Then:
In teams of 2:
20 minute AMRAP
50 Sandbag Squats
150m Buddy Carry (75m each)
20 Deadlifts 275/185#
400m Run- together
Then:
Cool Down

 

 

PHOTOS
N/A