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