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September 26, 2022

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= [email protected]%

Sets [email protected]%

  • 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.

 

September 26, 2022