Tuesday Games Training
Strength:
Snatch Balance + Overhead Squat
3 x 2 (Complex)
New Set Every 1:30
Progressive
Snatch
5 x 2
5 x 1
New Set Every 1:00
Sets 1-5= 2@70%
Sets 6-10=1@75%
- Stick to percentages and focus on clean technique
Metcon:
For Time:
40 WallBall (30/20-10/9)
30 Chest-to-Bar Pull-Ups
30 Wallball
20 Chest-to-Bar Pull-Ups
20 Wallball
10 Chest-to-Bar Pull-Ups
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
Skills Efficiency Option –
For Reps:
:30 Ground to Overhead (135/95)
Rest :40
:30 Bar Muscle-ups
Rest :40
:30 Handstand Push-Ups
Rest :40
Immediately followed by…
6:00 (2 Rounds)
Every Minute On The Minute
#1 – Ground to Overhead x :30 max # of reps
#2 – Bar Muscle-Ups x :30 max # of reps
#3 –Handstand Push-Ups x :30 max # of reps
Rowing Endurance Option
3 Rounds
12:00 of Rowing with Rate Changes
Rest 5 minutes
Row at the following rates for the corresponding minutes:
Minutes 1-4 = 22 s/m
Minutes 5-7 = 24 s/m
Minutes 8-9 = 26 s/m
Minute 10 = 28 s/m
Minutes 11-12 = 26 s/m
Stay diligent on your strokes per minute, but see how much distance you can cover in each set by making each stroke powerful and efficient.