the WEEKLY


MONDAY 14th

Snatch Day!

Fast-Approach, High-Volume Squat Snatches


All reps are Touch and Go

1) 0:00-8

2) 1:30-8

3) 3:00-7

4) 4:30-7

5) 6:00-6 (sub 50% till here)

6) 7:30-6

7) 9:00-5

8) 10:30-5

9) 12:00-4

10) 13:30-4

11) 15:00-3

12) 16:30-3


This is 40 Squat Snatches in 17 min... This is NOT expected to be a 3RM. You need to be flexible with your approach to STAY ON TIME and be SUCCESSFUL till at LEAST the 12th set!


There aren't percentages prescribed because athletes will vary greatly, depending on movement proficiency and stamina. But.... YOU SHOULD NOT BE AT 50% UNTIL AT LEAST SET 5!!


You will likely Snatch much lighter than your existing 3RM, and this will feel like a metcon for heavy hitters.


*Power snatch if ROM prevent squat snatch


PART 2

2 Rounds For Time: 12 min cap

-40 alt. DB Snatches

-20 Burpee Facing Box Jumps


50/35, 24/20

50/35, Step Ups OK

40/25, 20/18 step or jump

30/50, step of up with box height as able


In a workout like this, people often mis-count. To avoid mis-counting, and to allow coaches to spot-check rep quantity, you'll change your orientation with reps. This is not negotiable.


For the sets of 40 Snatches, you'll do your first 10 facing the mirrors. Then turn 90 degrees and do your next 10 facing the Innate fitness wall. Then, you'll turn 90 degrees and do your next 10 facing the windows. Then, you'll turn 90 degrees and do your final 10 facing the cubbies. This is not negotiable.


For the sets of 20 Burpees, you'll do the first 10 of each set of 20 facing the mirrors. Then, you'll do your second set of 10 of each set facing the windows. This is not negotiable.



TUESDAY 15th

CALISTHENICS DAY!


3 Rounds: (36 min)

-3 min AMRAP Cindy

-1 min rest

-3 min AMRAP Cal Row

-1 min rest

-3 min 20’ Burpee Shuttles

-1 min rest


Score it TOTAL REPS.


For faster rounds and less down time within the 3 minute efforts, today’s Cindy variation:

-3 Pull-Ups

-6 Push-Ups

-9 Air Squats


C2B, Hand Release Push-Ups

Pull-Ups, Push-Ups

Banded Pull-Ups, Asst Push-Ups


WEDNESDAY 16th

Squat Day!

3x8 Overhead Squat!

-Brief Pause in the Bottom of EACH REP

-From the ground (Snatch it up)


0:00-3x30%

2:00-3x40%

4:00-3x50%

6:30-3x60%

9:00-3x65%

12:00-8x70%

16:00-8x70%

20:00-8x70%


Be advised: this will be very difficult to be successful if you go too heavy!!! Stay the course!


PART 2

EMOM 20 (5 rounds)

-Min 1: Wallballs (40 sec max)

-Min 2: Double Unders (30 sec max)

-Min 3: Overhead Squats (from the floor)

-Min 4: rest


145/105, 30/20

135/95, 30/20

115/85, 20/14

95/65, 20/14, Single Unders

75/45, As able medball, single unders



THURSDAY 17th

CLEAN DAY

Complex:

-1 Power Clean

-1 Low Hang Power Clean

-1 High Hang Squat Clean

-1 Low Hang Squat Clean


Approach based loosely off 1RM Squat Clean

0:00-30%

2:00-40%

4:00-50%

6:30-60%

9:00-70%

12:00-75-80%

15:00-75-90%

18:00-Success thru here

22:00-Redemption, or get absolutely massive!


PART 2

AMRAP 12

-6 Power Cleans (moderate/heavy)

-12 Hanging Abs

-18 alt. Weighted Box Step Ups 24/20

185/125, T2B, 50/35

165/115, T2B, 50/35

135/95, Toes Close to Bar, 35/25

95/75, Knees to elbow, 30/20

Scale as needed



FRIDAY 18th

Endurance Day!

AMRAP 40

-40 on, 20 off


-30 KB Hang Snatches 70/53

-10 Wall Walks

-30 Alt. Pistols

-10 Chest to Bar Pull-Ups

-30 Lateral Box Jump Overs 24/20

-10 alt. TGU 70/53


This is a style that I have programmed many times separately, but never together…


We have done 40 on, 20 off, alternating movements EMOM, many times…


We have done intervals of a chipper with minutes on, then a small time off, picking up where you left off, such as 3 on, 1 off, many times….


But, this is a first…. A big chipper with a fast work/rest interval. It is a 2:1 work to rest interval. So, this could be 2 min on, 1 min off, or 4 min on, 2 min off…. Etc… Bur, we’ll do 40/20 EMOM today.


This quick interval is to prevent the road block that occurs with mono-structural movement fatigue. Instead of breaking the workout sets into small repetition sets, the sets remain large, but, short rest Is frequently incorporated.


Hopefully, the overall work rate is up for the duration of the allotted work times in the 40 min. This should hurt. ❤️



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