1.9.20 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
2x Burpees EMOM x 10
Add 2 reps each round
Min 1: 2x Burpees
Min 2: 4x Burpees
Min 3: 6x Burpees
Continue to 10 minutes (20x Burpees)
*If people are slow, new or de-conditioned give one number to hit each minute (i.e. 5x EMOM)
Then:
I.W.T.
Phase I – Power Bias
12x KB Thrusters, AHAP +
1:00 HARD Interval +
2:00 Rest or while partner completes entire round
3 sets
Then:
Phase II – Strength Bias
12x Alt. KB Box Step-ups, AHAP +
1:00 HARD Interval +
2:00 Rest or while partner completes entire round
Then:
Phase III – Accessory
5-8x Strict Toes-to-Bar +
20x Split Jumps +
40′ For. Bear Crawl
3-4 sets
Then:
Cool Down

 

STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates
3×8 Bulgarian Split Squats (light, go for a stretch)
2x30s Prone Lat Stretch 
Then:
5×3 Tempo Front Squats @ 5010
Rest fully between sets
Then:
10x (ea.) Half-Kneeling Fily Press, AHAP +
12-15x Standing Powell Raises (use Crossover Symmetry Bands)
12-5x Reverse Hypers, off bench
3 sets
Then:
300s Dead Hang
Each drop do 10x DB Hammer Curls
Then:
Cool Down

 

 

PHOTOS