Monday – Training

We are just over 3 weeks out from the announcement of the first sectionals workout. In the past month we have been ramping up the strength training as the loads have been increasing and our bodies have been feeling the effects of the volume and intensity. Over that period I hope we have exposed some weaknesses and now we can isolate those and begin to focus on them. Among them, will be the option of continued strength focus, technique, maintenance, longer endurance met-cons, gymnastics work, and endurance intervals. All of these options will not be available every training day, however when they are available make your decision based on what you need to work on, and be honest with yourself. Make a choice for one or two or the additional options but do not choose all, the body will not function with enough quality through all of the options.

games prep

Monday
Strength Training Athletes
A. Snatch; 2 x 1@90%, 2 x 1@95%, rest 2-4min
B. Snatch Grip RDL; 2 x 2 @ 105%, 2 x 2 @ 110%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec

Met-Con (for strength training athletes)
8:00 AMRAP
5 HSPU
7 Burpee’s
35 Dubz

Technique Athletes
A. Hang Squat Snatch; 2 x 3 @70%, 2 x2@75%, rest 2-4min
B. Snatch Grip RDL; 2 x 4 @ 80%, 2 x 3 @ 85%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec

Maintenance Athletes
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B1. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 30-60sec
B2. Glute-Ham Raise; 3 x 8, rest 30-45 sec
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec

Met-Con (for technique & maintance athletes)
15:00 AMRAP
5 HSPU
7 Burpee’s
35 Dubz

Post WOD Work
DB PP; 5-5-5-5-5 (tempo 21X2)