Monday Games Training

Strength:

Back Squat

5@70% of 1-RM

4@ 75%

3@ 80%

2@ 85%

2@ 90%

• New Set Every 2:00
• Use the same loading as last week but… add a 2 second pause at the bottom of the last rep of each set!

 

Squat Snatch

2-2-1-1-1-1

• New Set Every 1:30
• Progressive to a moderate/heavy single for the day
• Minimize misses and let the lifts come
• Not a “Max Out” day

 

Followed by…

 

Every Minute, on The Minute, For 6:00

Squat Snatch 1.1.1 @ 65%-75%

• Every minute on the minute hit three quick singles with a moderate load)
• Get in the rhythm of in a comp workout moving through larger chunks of moderate weight)

Metcon:

4 Rounds

New Set Every 5:00

For Quality:

15 GHD Sit-Ups

50’ Single Dumbbell Overhead Walking Lunge (25’R/25L) (50/35)

15 Alternating Dumbbell Snatch (50/35)

50’ Single Dumbbell Overhead Walking Lunge (25’R/25L) (50/35)

3 Rope Climbs

 

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

Run 3 Miles @ 75-80% of 1-Mile PR Pace

 

Rowing Endurance Option

2 Rounds For Max Meters:

10:00 of Rowing

Rest 4:00