Tuesday Games Training

Strength:

High Hang Power Clean

3  x 1  @ 55-65%

 

Followed by…

 

Hang Power Clean

3  x 1 rep @ 65-75%

 

Followed by… 

 

2-Position Power Clean

3 x 1 @ 80-85%

(mid-thigh, and then 2″ Below the Knee)

 

Followed by…

 

2 Clean Grip Deadlifts + 1 Power Clean

3 x Complex @ 85-90%

• New Set Every 1:30

Metcon:

3 Rounds

For Time:

250m Row

25’ Handstand Walk

10/7 Bar Muscle-Ups

250m Row

25’ Handstand Walk

10 Kipping Handstand Push-Ups to 45/25 Hi Temp Deficit*

 

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 Option

Superset

Reverse Hypers

3 x 20 

Rest 1:00

Prone Hamstring Curl Machine Leg Curls 

3 x 20 

Rest 1:00 

 

Bike Conditioning Option

20 Rounds:

30 Seconds of Assault Bike @ 75-80%

30 Seconds of Assault Bike @ 50%

• If you performed before start to increase RPMs