Friday Games Training

Strength:

Pause Power Snatch (pause 2 seconds below knee)

• New Set Every 2:00

#1-2 = 2 @ 75% 

#3-4 = 2@ 80%

#5-6 = 1 @85% 

 

Back Squat

5@55%

5@65%

3@75%

2@85%

2@90%

• New Set Every 2:00

 

Metcon:

For Time:

21-15-9 

Power Clean (155/105)

Strict Ring Dips (15-12-9 Females)

Accessory:

4 Rounds

Every 1:00

#1: 8-10 Strict Handstand Push Ups

#2: 3 Heavy Strict Chin-Ups

#3: Rest

 

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

Glute Ham Raises

3  x 8-10

• Rest as needed
• Use Band to Scale

 

Assault Bike Conditioning Option

4 Rounds

Against a 4:00 Clock…

20 Toes-to-Bar

50’ Sandbag Carry (150/100)

20 Wallball (30/20-10/9)

50’ Foot Sandbag Carry

Max Calorie Bike in remaining time

Rest 3:00 minutes

 

Rowing Endurance Option

4 Rounds

12:00

Row or Bike Erg

Rest 6:00

• Note Distances