Monday Games Training
Strength:
Front Squat
5@60%
3@80%
1@90%
5@75%
5-6@80%
- 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.
