12.5.19 Training Sessions (2)

GENERAL FITNESS
8′ Locomotor warm-up
Then:
Against a 40′ clock:
0:00 – 10:00 2000m Row/Ski
10:00 – 20:00 3 rounds: 3x 20′ Rope Climbs + 10x Burpee/Box Jumps (24/20) + 21x KB Deadlifts (70/53) +
20:00 – 30:00 100x DB Floor Press (50/25). Each drop = 2x Wall Walks
30:00 – 40:00 100/80 Calorie Assault Bike
Then:
Cool Down and Stretch

 

 

STRENGTH
2×12 Alt Supermans
Monster Walks
2×5 (ea.) Hip Airplanes (support if necessary)
Then:
Work up to a HEAVY 3-rep Sumo Deadlift (4-5 sets)
You should not be able to get 5 consecutive reps
Then, with that load…
1-1-1-1-1 Sumo Deadlift Cluster Set
Rest 15-20s between REPS
Rest fully between sets
3 sets
Then:
3xM.E. Fat Bar Hanging Rows
Between each set do a 60s Fingertip Plank
Then:
Cool Down with Reverse Crunches

 

 

PHOTOS