Monday Games Training

Strength:

Tempo Front Squat 

3@70%

2@75%

2@80%

1@85%

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• 32X1 Tempo (3 second negative, 2 second pause, explod up 1 second pause at top)
• New Set Every 2:00
• Stay on tempo even if you need to scale weight down a bit from suggested %’s

 

Squat Clean

(6 x 1)

New Set Every 1:30

Sets 1-3 @70%

Sets 4-6 @75%

Clean technique stick to these moderate loads this week

 

Metcon:

5 Rounds

Every 3:00

20/15 Calorie Row

10 Devils Press (50/35’s)

Score each interval

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:

Every minute on the minute for 5 minutes:

5 Side Delt Raise

5 Biceps Curls

For Delt Raises to go heavy

 

Bike Conditioning Option

For Max Calories:

3 Minute Test

Males shoot for 75+

Females 60+