Squat snatch 11x1

Snatch

A) E75SEC X12 (4 waves)

1: 1 Power Snatch @75-80%
2: 1 Power Snatch @80-85%
3: 1 Power Snatch @85+ %

B) Snatch Pull

• 4x2 @105%

*Rest 2-3min between sets

Back Squat

Cluster sets:

• 2.2.2 Back Squats @75%

• 2.1.1 Back Squats @80%

• 1.1.1 Back Squats @85%

• 1.1.1 Back Squats @90%

*rest 20s between clusters and 3min between sets

Accessories

A) 4 Rounds Of

• 45-60s SB Bearhug Hold rest 30s
• 10-15 Heavy KB Swing rest 30s
• 10-15 No feet BB Muscle Snatch rest 2min

2 x 2 Rounds for time

15/12 (cal) Row
10 KB Thrusters
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before B —

2 x 2 Rounds for time
15/12 (cal) Air/Echo bike
10 KB hang snatches
5 Wall walks

– Rest 2:00 before repeating –

— Rest 4:00 before C —

2 x 2 Rounds for time
15/12 (cal) Row
10 KB Shoulder to overheads
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before D —

2 x 2 Rounds for time

15/12 (cal) Air/Echo bike
10 KB Front squats
5 Wall walks

– Rest 2:00 before repeating –

Flow. Each part is 2 rounds for time, followed by rest and then repeated again, followed by a longer rest before the next part.

KB options. You can choose different weights for each part, aim for the heaviest weight you can keep unbroken. 32/24kg (70/53lbs), 28/20kg (62/44lbs), 24/16kg (53/35lbs), 20 or 16/12kg (44 or 35/26lbs)

SESSION NOTES
Overview. Today is a collection of short 2 rounds workouts with a repeat. Aim for the repeat to be faster than the 1st one each time.

Strategy. Aim for negative splits on each workout (= 2nd set of 2 rounds is faster than the first one). This means you need to hold back a little on the first go (use the first 2 rounds to “map out” the workout, opportunities and pacing, then push HARD on the 2nd set).

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief.
– How was your overall game plan for each part? Were you able to push the 2nd set harder, using what you learned from the 1st go?
– Did you pick the right weights for the KB? Were you able to pick them up quickly and cycle reps under fatigue?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike → Row, BikeErg or SkiErg 10/7 Calories
KB movements → See options above
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over
Wall walk → 15 Hand-release push-ups

10 rounds with weighted vest

5 push ups
5 thurster
5 front squat
5 burpee over bb
10 GHD
1 min rest

Snatch ladder

Every 1:20 x 9:
1 snatch

Bench press 5,3,3

Emomx12
Goblet squat

Gymnastics for quality
40min

BEGINNER
Wall Walk & Wall kickup

INTERMEDIATE
Supported HSW & roll

ADVANCE
Handstan walk obstacle course

ATPF WEEK 30 Day 1

ACCESSORY (optional)

1-3 rounds, go by feel:

1) 20m + 20m single arm KB OH Carry
2) 12-20 KB Drag in Top of Push-Up

Target: work those shoulders with perfect form.

4 kierrosta yksin tai parin kanssa, tc30:

20 american swingi
20 boxihyppy/askellus
20 istumaannousu
240m juoksu/ 600m pyörä/400m soutu
15 burpee
15 wall ball
15 istumaannousu
240m juoksu/ 600m pyörä/400m soutu