Friday Games Training

Strength:

Back Squat

• 5@70%
• 3@80%
• 1@90%
• 10@74% (or 5-15lbs heavier than last week)

Then…

Power Clean + Hang Power Clean + Split Jerk

• 5 x Complex
• New Set Every 2:00
• Progressive

Metcon:

3 Rounds

For Time:

21 Dual Dumbbell Thrusters (50/35’s)

15 Dumbbell Box Step-Overs (24″/20″) (50/35’s)

9 Bar Muscle-Ups

Optional Additional Work Sessions:

• Choose additional work sessions that focus on your weaknesses. 
• Only do additional training if your able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work)

 

Strength 

 

4 Rounds:

:45 GHD Sit-Ups

Rest :15 

:30 of Goblet Squats (100/70)

Rest 1:30 

 

Bike Conditioning

5 Rounds

For Reps:

20/15 Calorie Bike

12 Bar Facing Burpees

* Max Rep Deadlifts (225/155 lbs)

Rest 2:00

 

Aerobic/Gymnastics Option

For Time:

2000m Row

20 Strict Handstand Push-Ups to Deficit (4/2”)

3 Legless Rope Climbs

1500m Row

20 Strict Handstand Push-Ups

3 Legless Rope Climbs

1000m Row

20 Kipping Handstand Push-Ups

3 Legless Rope Climbs