June 16, 2022

Friday Games Training

Strength:

Back Squat

5@55%

5@65%

3@75%

2@85%

2@90%

New Set Every 2:00

(Power Snatch + Hang Power Snatch)

6 x 2 (Complex)

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps)

#1-3 = 70% of 1-RM Power Snatch

# 4-6 = 75% of 1-RM Power Snatch

New Set Every 2:00

“Squat Snatch Isabel”

For Time:

30 Squat Snatches (135/95)

Accessory:

3 Rounds

Every 1:30

#1) 6-8 Strict Press (115/75)

#2) :30-45 Ring Support Hold

#3) 6-8 Strict Chin Ups

#4): Rest

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

12 Minutes

Every Minute On The Minute

Minute 1 – :30 Alternating V-Ups

Minute 2 – :30 Hollow Rock Hold

Minute 3 – :30 Russian Twists w/ 20/14 Medball

Bike Conditioning Option

5 Rounds

Every 3:00

1:00 KB Goblet Wall Sit (53/35)

1:00 Bike at Moderate Pace

6-8 Bar Muscle-Ups

Rowing Endurance Option