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May 15, 2022

Monday Games Training

Strength:

Front Squat

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  • New Set Every 2:00

High Hang Snatch + Snatch 

8 x Complex

75-80% Across

  • Working on perfect mechanics at all phases in the lift.
  • Full Squat Snatches

Halting Snatch Deadlift + Snatch Pull

3 x Complex

New Set Every 2:00

  • Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. 
  • On the halting snatch deadlift, pause just below the knee.

Metcon:

As Many Rounds and Reps as Possible in 20 Minutes:

50’ Handstand Walk

50 Double-Unders

10 Toes to Bar

200m Run

  • There should never be a resting point during this workout. Use your transitions to slow your heart rate and reset your focus, but once you start a movement, give your best effort to going unbroken.

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 Accessory

 

2 Rounds:

50’ Overhead Yoke Carry or Overhead Barbell Carry 185/125

2 Legless Rope Climbs

Rest 2:00

Rest as Needed Then…

For Quality:

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

400m Sandbag Carry (150/100)

 

Running Endurance Option

3 Rounds

Run 600m @ 95+%

Rest 2:00

Run 400m @ 95+%

Rest 2:00

 

Rowing Endurance Option

5 Rounds

For Time:

Row 1000m

Rest 2:00

Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 5 seconds between your fastest and slowest sets.

 

May 15, 2022