Blue Ridge Fitness – CrossTraining

Instructional

Block 3: (Week 9)

Final BLOCK of Cycle

Strength:

Re-integrate Pressing and Pulling

Olympic Lifting:

Integration of the “Jerk”

Conditioning:

Constantly Varied

Warm-up

Strength

Split Squat (3×5/75% | 5L/5R)

(10m)

Gymnastics

CIRCUIT: 30/60 | 3rds

Strict Ring Dips (3xME/30s)

rest: (60s) Between sets

Weightlifting

Push Press (5×3/Climbing)

(E60s)

Workup to heavy complex