Hang squat snatch, 3 sets

6 – 8 (TnG) @ 45+%1RM snatch

– Rest as needed between sets –

Intent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Note. You can do these “bolted” or without moving your feet. This can be an effective and fast style for cycling, and can help with the balance
Weight. Only go as heavy as where you can still move through the set without pausing. Start @ 45%1RM snatch, then build up from there to see how heavy you can go and still move smoothly.

Triangle 4/9

EMOMx39
1) 30s row
2) 30s ski
3) 30s assault bike
4) rest

Koita päästä vähän kovempaa kuin ekalla kierroksella kun tehtiin 30s 😊

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

Ei wodeja!

4 Intervals, alt A1/A2

A1. AMRAP 4
Buy-in: 30/24 (cal) Air bike @ fast
+
AMRAP in the remaining
8 DB Snatches, alt @ 22.5/15kg (50/35lbs)
35 Double-unders

A2. AMRAP 4
Buy-in: 30/24 (cal) Row @ fast
+
AMRAP in the remaining
12 Box jump overs, 24/20″
3 Wall walks

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2

Overview. We’re dropping the volume slight this week by moving to 4 x 4 (classic “Norwegian” intervals). We’ll keep the “hard start” format: the air bike/row buy-in is a sprint designed to spike your heart rate. You then have ~2-2.5 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). You are looking for the highest pace you can hold for 4 minutes, repeated 4 times. The hard start on the machines will make these challenging. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue. That being said, you want to finish the session feeling like you could’ve done one more interval.
Feel. You might find yourself in the “pain cave.” The hard buy-in sets the stage for hard intervals. The challenge is not the sprint itself, but the “fight” to keep moving when you are already breathing heavy from the start.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in builds lactate; the AMRAP forces you to rely on your aerobic engine to “buffer/utilize” it while doing work. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in the final intervals?
– How fast was your “transition” from the machines to the couplet?
– Did you maintain movement quality despite the fatigue?
– Were you able to keep moving through the full interval each time?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Air bike/Row → SkiErg or BikeErg for same calories or Run 400m
DB Snatches → lighter DB 15/10kg (35/20lbs), weight you can keep moving fast with
Double-unders → Speed rope steps
Box jump overs → Lower box → Box step overs
Wall walk → reduce reps (1 or 2/round) → 8 Burpees

12 Days of The Training Plan

1 Hang (squat) clean @ 102/70kg (225/155lbs)
2 Front squats @ 102/70kg (225/155lbs)
3 Ring muscle-ups
4 Handstand push-ups, 3.5/2”
5 Deadlifts @ 102/70kg (225/155lbs)
6 Front rack walking lunges @ 102/70kg (225/155lbs)
7 Burpees over the box, 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs)
9 Pull-ups
10 Toes-to-bars
11 Thrusters @ 84/61kg (185/135lbs)
12m Handstand walk

Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)

Target time. < 60:00
Semifinals level. < 40:00 (Rx)
Top CF Games level. < 30:00 (Rx)

Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.

Suggested weight options. 102/70kg (225/155lbs) → 93/65kg (205/145lbs) → 84/61kg (185/135lbs) → 70/47.5kg (155/105lbs) → 61/43kg (135/95lbs) → 52.5/35kg (115/75lbs) → 43/30kg (95/65lbs). You want a weight you can keep moving with

Goal. Avoid the temptation to come out too quickly and die out. Steady, consistent pace throughout.

Key Focus. This is a long grind. Just keep doing the work.

Strategy. This is a long workout, but the challenge really begins when you get deeper into this workout. It’s easy to start at too fast a pace at the beginning as the 1st 4 to 5 rounds go pretty quick. If you dig too deep, too soon, it will become very tough to keep moving at a good pace. Smooth is fast. Aim to keep pretty much everything unbroken, except maybe the thrusters. Use the transitions as opportunities to take a few deep breaths and control your pace.

Instructions. A lot of equipment is needed here, so be sure to set things up that allow for an easy transition from station to station. Make sure to have a clear path for your walking lunges, and a 12m lane for your final handstand walk (these can be the same lane). Because of the length of the workout, equipment does not need to be tightly spaced together, as the transitions can become your built in rest periods.

Debrief.
– How was your pacing? Were you able to keep the sets unbroken?
– How did this time compare to your last one (if you’ve been following for over a year)?
– How would you have approached this differently if you had to do it again?
– Could you have changed your approach and finished 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.
Ring muscle-up → Bar muscle-up → Chest-to-bar or regular pull-up (6 reps) → Ring row
Handstand push-up → Reduce deficit → No deficit → Standing HSPU variation of choice
KB Swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Pull-up → Jumping pull-up → Ring row
Toes-to-bar → Hanging knee raises → V-ups
Thruster → 84/61kg (185/135lbs) to 43/30kg (95/65lbs), this is intended as heavy(ish) weight
Handstand walk → Wall walk (3 to 4 reps) → Seal walk

Strict Press

A) 2x2 @RIR 1-2

B) 3x1 @RIR 0-1

*E3MOM

Push Press

• 3x6 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Weighted Chin Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

Metcon

For Time:

• 30 C2B
• 30 k.Hspu
• 30 DB Snatch @22.5kg

-Rest 5min-

3 Rounds For Time:

• 10 C2B
• 10 k.Hspu
• 10 DB Snatch @22.5kg

Accessories

4 Rounds For Quality:

• 10-15 DB Incline Bench Press
• 15-20 Banded High Pull
• 10 Ring Face Pull

AMRAP15 FQ with pair
8 seated DBL DB press
12-16 renedage row

12 min E2MOM:
• 3 Deadlifts
• 5 Bench Press
Setup 2 bars. Recommended weight: 50-60-70-70-80-80% of 1RMs.
Bench Press weights in the comments.

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 1RM

AF WEEK 51. Day 1

Finisher:

Tabata RKBS
8 rounds (3min 50sec)

20sec RKBS
10sec rest

Rxd: 32/24kg
Masters 24/16kg