1.30.20 Training Sessions (2)

GENERAL FITNESS
Locomotor Warm-up (8′)
Then:
1-Mile Run (or 3-Mile Assault Bike)
8 rounds of Strict Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats)
80x Sit-ups
40x DB Hang Clean and Jerk (40/25) +
12x Wall Walks
1-Mile Run
For time (40′ cap)
Then:
Cool Down

 

 

STRENGTH
20x Alt. Supermans
2×5 (ea.) Hip Airplanes, supported if necessary
2×10 Cossack Squats, go for adductor stretch
Then:
Work up to a challenging 3-rep Sump Deadlift (4-5 sets). Five consecutive reps should NOT be possible
Then:
5-Rep Sumo Deadlift Clusters
1-1-1-1-1
Rest 15-20s between REPS
Rest fully between sets
Do 3 total sets
Then:
6-8x Seated DB Zottman Curls +
6-8x Chin-ups +
4-6x Seated DB Zottman Curls
This is one set, do 3
Rest fully between sets
Then:
Cool Down

 

 

PHOTOS