12.12.19 Training Sessions (2)

GENERAL FITNESS
“Buy-in”
3 rounds of
50x Squats +
5x Wall Walks
Right into…
50-40-30-20-10
DB Walking Lunges (30/20) +
HR Push-ups
“Cash out”
3 rounds of…
6-10x Ring Pull-ups +
20x Box Jumps (24/20)
Then:
Cool Down with Couch Stretch

 

 

STRENGTH
T-Spine Mobility, various
Banded Wrist and Triceps Stretch over BB
2x30s “W” Hold
Then:
10-1 Bulgarian Split Squat Ladder, off bench
10 L + 10 R
9 L + 9 R, etc.
Then:
Work up to a challenging 5-rep Front Squat
Then, starting with that load…
2x(5-3-1) Front Squat Waves
Rest fully between sets
Then:
8-10x Fat Bar Drag Curls +
8-10x Seated DB Zottman Curls +
6-8x Fat Bar Drag Curls
This is one set, do 3
Rest fully between sets
Then:
Cool Down

 

 

PHOTOS