Wednesday Games Training
Strength:
Behind the Neck Press in Split
5 x 5
- New Set Every 2:00
- Progressive
Followed by…
Punch Through…
3 x 3
- New Set Every 1:30
- Progressive
- (Start with Bar In Front Rack in Split Position, Bring Front Foot Back a Quarter Step, Pause Then Perform Split Jerk From That Starting Position)
Split Jerk
*#1-4= 2 reps @70-80%
*#5-8 = 2 reps @ 80-90%
*#9-10 = 1 rep @ 90-95%
*#11-12 = 1 rep @ 95+%
- New Set Every 1:30
Metcon:
4 Rounds
Each For Time:
500/400m Row
10 Front Squats (205/135 lbs)
10/7 Bar Muscle-Ups
Rest 3:00 b/t sets
- Bar Taken Off The Deck.
- Ideally Looking for Explosive Unbroken Sets
Accessory:
3 Rounds
Superset
12 x One Kettlebell Tripod Rows (Per Arm)
w/
1:00 Supine GHD Hold
Rest as needed
Supine Hold = Sit on top of the GHD and place your ankles between the footholds. Straighten your legs and squeeze your quads then lean back into a supine (face up) hollow position.
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)
Mixed Conditioning
Against a 15-minute running clock…
100 Burpee Jump and Touch 6” inch Target Above Standing Reach
Max Distance Row in remaining time.
Rest 5 minutes and then…
When the running clock reaches 20:00…
Against a 10-minute running clock…
100/75 Calorie Bike
Max Kettlebell Swings (70/53) in remaining time
Running Endurance Option
12 Rounds
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace
Rowing Endurance Option
2 Rounds:
Row 3000m with Rate Changes
Rest 5 minutes
Your goal this week is to hold the same paces as last week, following the exact same rate changes – but for an extra 1000 meters. Row the first 500 meters at 22 s/m, the next at 24 s/m, then back to 22 s/m, and continue to alternate every 500 meters until you reach 3000 meters.
