Wednesday Games Training
Strength:
Behind the Neck Press in Split Position
5 x 5
- New Set Every 2:00
- Progressive
- (Build to Moderate 5 to Reinforce Split Position)
then…
Split Jerk
8 x 2
- New Set Every 2:00
- Progressive
Metcon:
4 Rounds
For Time:
10 Thrusters (135/95)
20 Chest-to-Bar Pull-Ups
30 Wallballs (30/20-10/9)
Rest 3:00 b/t sets
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)
Mixed Conditioning Option
4 Rounds
Every 8:00
25 Burpee Jump and Touch 6” Target
25/18 Calorie Row
25 Kettlebell Swings (70/53)
25/18 Calorie Bike
Running Option
6 Rounds
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters
Rowing Endurance Option
3 Rounds
10 Minutes of Rowing with Rate Changes
Rest 5:00
* Row the first four minutes of each set at 22 s/m, the next three minutes at 24 s/m, the next two minutes at 26 s/m, and the final minute at 28 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.