Tuesday Games Training

Strength:

Hang Power Clean + Power Clean

10 x Complex

• New Set Every 2:00
• Progressive (suggested %’s)
• #1-3 – 65-70%
• #4-6 – 70-75%
• #7-8 – 75-80%
• #9-10 –80-85%

Tall Jerk 

3 x 5 

• New Set Every 2:00
• Progressive (stay light and focus on technique while increasing slightly from last week)
• Sample video: https://www.youtube.com/watch?v=IzfogsFG2fQ

 

Jerk Balance

3 x 5 

• New Set Every 2:00
• Progressive 
• Sample Video: https://youtu.be/2uSBT7csXgU

 

Metcon:

5 Rounds

Every 3:00

15/12 Calorie Bike

40 Double-Unders

7 Shoulder to Overhead @ (185/125)

• Focus on good leg drive and efficient punch under the bar after your legs and hips have done their job for the jerk.
• Score time of each interval (each round should be unbroken)

 

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

3 Rounds

For Quality:

100’ Farmer’s Carry (AHAP)

(turn at 50’ mark)

Rest 2:00

 

Running Endurance Option

 

3 Rounds

Every 10 minutes

Run 1-Mile

 

Aerobic Capacity Accessory Option

 

4 Rounds

Every 4:00…

20/15 Calorie Row or Ski-Erg

20/15 Calorie Bike of Bike Erg

20/15 Calorie Assault Runner or Row

Max Russian Kettlebell Swings (70/53) in remaining time.

Rest 2:00