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April 19, 2018

Friday Games Training

Snatch from blocks below the knee

3@70%    3@75% 3@80%

2@75%    2@80% 2@85%

1@80%    1@85% 1@90%

  • New set every 1:30
  • Snatch waves

3 Rounds For Reps:

:45 Strict Pull-Ups

Rest :15

:45 Strict Press (75/55 lbs)

Rest :15

:45 Push-Ups

Rest 1:00 seconds

  • Score total reps

Run

3 x 800m Run

  • New run every 5:00
  • Note times

Accessory (second session or post class)

Back squat w/ bands

12 x 2

  • (Green/Blue bands) (attach to rig at ankle height and loop around bar)
  • New set every 1:00
  • 50% Across (Tempo speed squats)

Then…

3 x 80’  Double kettlebell front rack walking lunges

  • Rest as needed between sets

April 19, 2018