1.29.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Suicides
10m-20m-30m-40m
5 rounds each, AFAP
Alternate turns with a partner
Then:
6x KB TGUs (53/35) +
24x Alt. Goblet Reverse Lunges (same KB)
36x Calories (use a different machine each round)
48x Squats
60s Hollow-Hold
30′ AMRAP
Then:
Bulletproof Shoulders, 2 sets (time permitting)
Then:
Cool Down

 

 

STRENGTH
2×5 (ea.) Hip Mobility Series (Mt. Climber + Spider + Twist + Cossack Squat)
2×15 Gakk Squats
2×5 Wall Squats (toe the wall), slow
2×5 Practice Good Mornings with PVC
Then:
8-6-4-4 (ea.) DBL KB Front Rack Bulgarian Split Squats, off bench (climbing)
If the athlete struggles to stay upright they can either use BW-only or hold DBs in farmer position
Then:
Work up to a semi-challenging 5-rep Back Squat (3-4 sets)
Then, starting with that load…
2x (5-3-1) Back Squats Waves
Second wave should be much more challenging than first
Chase each set with 10x Explosive Jump Squats (maximum height each jump)
Then:
4×6 BB Good Morning, AHAP (strive to reach parallel each rep)
Then:
Cool Down

 

 

CROSSFIT
Prep Work
3 Rounds:
5 Wall Squats, slow
5x Inchworm + Push Up
Then:
Skill Work: Handstand Walking
Sassy: 4×60’
Rx: 4×30’ (or 3 kick ups to get there)
Fitness: 4×16 Shoulder Taps on wall + 3 free standing kick-up practice
Then:
Clean and Jerk Warm-up
Then:
Work up to 75%
Then:
2×5 Cluster sets
1-1-1-1-1
15-20s rest between REPS
Rest fully between each set
Then:
21-15-9
T2B
Burpees over DBs
DBL DB Snatch (35/20), Sassy (50/35)
Then:
Cool Down

 

 

PHOTOS
N/A