Tempo Back Squat

6 x 3, Each rep 2-3 sec hold on bottom. Building.

Go every 3:00

EMOM 12:
1: 20sec Hollow Hold
2: 12 Alt. V-ups
3: 40sec Forearm Plank
4: 10 Weighted Russian Twists (both=1)

WU: AMRAP8:
10 cal row or ski
10 swimmer
10 banded flyes
5+5 ring scap. pull + ring row
banded flyes:

ring scap pull:

10 Rounds for time

3 Snatches (anyhow) @ 61/43 kg
3 Wall walks

Time cap. 15:00

– Rest 8:00 before part B –

For time

20 Thrusters @ 61/43kg (135/95lbs)
40 Bar-facing burpees
20 Thrusters @ 61/43kg (135/95lbs)

Time cap. 7:00

Overview.

Part A – This is a more challenging variation on the theme of 2021 Online qualifier Event #6. There will be accumulating shoulder fatigue from both movements and it will become easy to miss snatches forward (make sure to have an aggressive pull with good balance even under fatigue). It’ll be best to power snatch but switch to squat snatches if needed.

Part B – This one is set up as one of those workouts that’s a bit hard to decide if you should take a risk (by trying unbroken) or play it a bit more safe on 1st thrusters (to then perhaps being able to go faster on the burpees / not die on the 2nd set of thrusters). Enjoy!

Strategy.

Part A – While the 2021 event (w/ power clean and jerk + bar-facing burpees) was all out all the way, this one is a bit more controlled and slower with more movement-specific limiters (you don’t want to go so hard at the start that you won’t be able to continue chipping away at the reps later on).

Part B – There will be some pre-fatigue from the first piece. While going unbroken (might) seem tempting, the reality is that any advantage gained, compared to 2-3 sets with short breaks, will easily be lost in the burpees and the 2nd set of thrusters. Therefore the suggested strategy is to break the 1st set of thrusters, keep steady fast on the burpees and see what’s left in the tank for the final thrusters (but DO NOT go to failure on these).

Instructions. Set up equipment with same standards as for CFG Open workout 23.3 (without the skipping rope of course) for part A. For part B it’s just you, the barbell and your feelings.

Debrief.
– How was your pacing overall in the workouts?
– Were you able to maintain your pace on each movement? If not, what happened?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Snatch/Thrusters → 52.5/35 kg (115/75 lbs), 43/30 kg (95/65 lbs) or 35/25kg (75/55lbs).
Wall walks → Partial wall walks (half way up), check out 23.3 scaled version for this

8 Rounds
10/7 (cal) Air bike
2 Snatches @ 70+%

– Go every 2:00 –

– This a sports specific weightlifting piece
– Drop the bar between each rep on the snatch.
– Build over the rounds if moving well

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

3×3@75%, fs-%, rest 2-3min

Tempaustasapainottelu + tempaus kyykkyyn lattiasta 1-2+1 (1-2xtempaustasapainottelu(=snatch balance) + 1xtempaus kyykkyyn) joka kuormalla:
45, 55, 65, 70, 75, 80, 85, 85 %
Kevyemmillä kuormilla tanko lattiasta vapaalla tyylillä (raaka-, kyykky-, voimatempaus) ja harjoitellaan tangon palauttamista niskalle.
HUOM! Jos teet ensimmäistä kertaa, katso seuraavat videot ennen aloittamista:
https://www.catalystathletics.com/video/1756/How-to-Re-Rack-Jerks/
https://www.catalystathletics.com/video/1759/How-to-Lower-the-Bar-Behind-the-Neck/
Heti, kun alkaa tuntua epävarmalta tai viimeistään n.70-80% kuormissa tanko otetaan telineistä niskalle -> vain yksi tempaustasapainottelu -> palautus/pudotus lattiaan, josta tempaus kyykkyyn.
Kirjaa tulokseksi viimeinen paino, lisätietokenttään korotukset.

Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 barbell romanian deadlifts / deadlifts (stick to the tempo from str part) (snatch grip)

Strenght
3 sets
Wide Grip DB Bench Press x 8-12 reps @RX DB's (3 sec alaslasku, 1 sec rinnalla ja ylös)
rest 1.5 min
Segmented snatch grip deadlifts x 6-8 reps @40-60% of 1rm snatch (use straps) (tempo 3 sec ylös välipysätyksillä, ylhäällä 1 sec ja 2-3 sek alaslasku ja reset for new rep)
rest 1.5 min

2 sets
Seated alternating arnold press 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (7.5-10/12.5-15kg db)
rest 1.5 min
Deficit Landmine Single Leg RDL (tanko +10kg levy päässä) x 8-10 reps per side (ota 10-15kg levy korokkeeksi jonka päällä seisot)
rest 1.5 min

Metcon
For quality at 70-80% effort
3-4-5-6-7 reps of :
burpee box jump overs @50/60cm
15/12 cal row erg at moderate pace after each set

rest 3 min

3-4-5-6-7
burpee box get overs 100/120cm
15/12 cal ski erg at moderate pace after each set