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June 20, 2022

Tuesday Games Training

Strength: 
Power Clean + Hang Power Clean + High Hang Power Clean

10 x Complex

New Set Every 2:00

Progressive (suggested %’s)

#1-3 – 60-65%

#4-6 – 65-70%

#7-8 – 70-75%

#9-10 –75-80%

 

Tall Jerk 

3 x 5 

New Set Every 2:00

Progressive (stay light and focus on technique)

Sample video: https://www.youtube.com/watch?v=IzfogsFG2fQ


Metcon:

5 Rounds

Every 3:00

5 Burpees

50 Double-Unders

5 Burpees

6 Push Jerks @ (185/125) (off the deck)

*Pause 1 full second overhead every rep

Pick up the bar immediately after the burpees. Your shoulders will be fatigued but this is to force you to focus on using your legs. Today is much more about technique than “winning”

 

Accessory:

3 Rounds:

10 Dumbbell Seesaw Press (per arm = 20 total reps)

Rest 1:30

10 Dumbbell Hammer Curl 

Then immediately transition to…

10 Dumbbell Skull Crushers

Rest as needed

  • Take a pic at the end of class to see how jacked you look 🙂

 

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

 

Strongman Accessory Option

10 Rounds:

20 Air Squats

200’ Sandbag Carry (150/100 lbs)

 

Running Endurance Option

5 Rounds

Run 4:00

Rest 2 Minutes

  • Note distances

 

Aerobic Capacity Accessory Option

5 Rounds

Every 2:30…

30 Russian Kettlebell Swings (70/53)

20/15 Calorie Ski-Erg or Row

Max Calorie Bike in remaining time

Rest 1:30

 

June 20, 2022