Saturday Games Training
Strength:
Deadlift
10 x 2 @ 70%
New Set Every 1:00
- Double Overhand Grip. Let the barbell settle to a dead-stop before pulling the second lift. Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy, but you will get stronger by moving the barbell fast.
Metcon:
3 Rounds
For Time:
400m Run
20 Alternating Dumbbell Snatches (70/50)
100’ Suitcase Walking Lunge (50/35)
- When the running clock reaches 20:00, then…
As Many Rounds and Reps as Possible in 15 Minutes of:
Row 1000m
150 Double Unders
Team Workout Option
Teams Of 4
3 Rounds
For Time:
400m Team Run
20 Worm Clean and Jerks
100’ Worm Lunge
- When the running clock reaches 20:00, then…
As Many Rounds and Reps as Possible in 15 Minutes of:
Row 250m
25’ Handstand Walk
Break-Up Into Pairs
1:1 Work to Rest
- Sprint the row and immediately go into a tired handstand walk. (quick transitions is the goal of this workout)
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:
1:30 Wall-Sit
:30 Sandbag Squat (Bear Hug Position) (150/100 lbs)
100’ Sandbag Carry (150/100 lbs)
Rest 2:00
Running Endurance
30:00 Run
Run each 400 at Aproxx. 85% of last week’s 1-Mile time trial pace if your 1-mile was 6:00, run today’s session at approx 1:45/400m.
Rowing Endurance Option
For Time:
Row 7500 Meters