Saturday Games Training

Strength:

Split Jerk 

6 x 1

New Lift Every 1:30

– 2 second pause in the dip & 2 second pause in the catch

 

10 Minutes

Build to today’s 4-RM Dumbbell Z-Press

The dumbbells should be placed on the shoulders with the elbows out and palms facing forward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward.

Metcon:

37 Total Minutes

Cycle through 4 AMRAPS 2 Times

 

Complete as Many Rounds and Reps as Possible in 2:00

4 Bar Muscle-Ups

8 Deadlifts (225/155 lbs)

 

Rest 3:00, and then…

 

Complete as Many Rounds and Reps as Possible in 2:00

4 Power Cleans (185/125)

8 Chest-to-Bar Pull-Ups

 

Rest 3:00, and then…

 

Complete as Many Rounds and Reps as Possible in 2:00

4 Front Squats (155/105– from the deck)

8 Toes to Bar

 

Rest 3:00, and then…

 

Complete as Many Rounds and Reps as Possible in 2:00

4 Power Snatches (135/95)

20 Double-Unders

 

Rest 3:00

 

This Workout will take 37 min 

Scoring example):

MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)

PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)

FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)

PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

 

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

Running Endurance Option

For Time:

2400m Run

Rest 1:00

1600m Run

Rest 2:00

2400m Run

 

Rowing Endurance Option

3 Rounds

Row 3000m @ 5k PR pace

Rest 2 minutes