Friday Games Training

Strength:

Back Squat

5@70% 

3@80%

1@90%

10@77%

• New Set Every 2:00

Snatch Pull + Hang Power Snatch +Power  Snatch

5 x Complex

• New Set Every 2:00
• Progressive

Metcon:

4 Rounds

For Time:

21 Deadlifts (185/125)

21 Pull-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 Accessory Option

 

#1

3 Rounds For Quality:

Superset

GHD Hip Extensions x 20  

(hold for a second at top position, and hold a plate across chest if possible)

w/

Barbell Hip Thrusts x 10 reps

(go as heavy as possible – but be sure to get full hip extension)

 

#2

4 Rounds

For Quality:

20 Front-Rack Walking Lunge Steps (53/35 Kettlebells)

50’ Sandbag Carry (150/100)

• New Round Every 3:00

 

Aerobic/Gymnastics Option

For Time:

150/115 Calorie Bike Erg or Rower if No Barbell Membership

• Starting @ 0:00 and every 2:00 5 Strict Chin-Ups or 1 Legless Rope Climb

 

Bike Conditioning Option

4 Rounds

1:00 Max Calorie Bike

15 Thrusters (115/75 lbs)

Rest 3:00

• Note the total time for each set including the 60 seconds of Assault Bike AND the total calories per set.
• Don’t game this one too much, use it to push your threshold, the score is not as important as the stimulus here