FITNESS
A. EMOM 9:
Mins 1-3: 3 high hang power snatches
Mins 4-6: 3 above-the-knee power snatches
Mins 7-9: 3 below-the-knee power snatches
Training notes:
•Prioritize speed and positions over load.
•Being able to switch between these slightly different variations of snatches helps solidify the understanding of where each of these positions is.
Record weights used for each cluster of 3 minutes.
B. 5 min AMRAP @ 85%:
5 strict hanging leg raises
7 double KB front squats
9 burpees
11 double KB deadlifts
+
(Into)
+
10 min:
45s bike/row @ gradually escalating pace
1 min bike/row @ 85%
45s bike/row @ gradually decreasing pace
-Rest 2:30
+
(Into)
+
5 min AMRAP @ 85%:
5 strict hanging leg raises
7 double KB front squats
9 burpees
11 double KB deadlifts
Training notes:
•You should ideally be able to get similar output on the first and last 5 minute pieces. The variation between these is indicative of your ability to pace and do work sustainably.
•Gradually escalate the bike or the row to your one minute high effort pace then gradually back off.
•Understanding how to “roll on” and “roll off” of paces teaches you about different gears that you have for power output – and it also changes the dynamics of how you utilize different energy systems to create power.
Record reps completed on both 5 minute AMRAPs separately. Record average pace for the high effort one minute cyclical intervals.
PERFORMANCE
A. EMOM 9:
Mins 1-3: 3 high hang muscle snatches
Mins 4-6: 3 tall snatches
Mins 7-9: 3 high hang squat snatches
Training notes:
•Prioritize speed and positions over load.
•Being able to switch between these slightly different variations of snatches helps make the various movement patterns of pulling under the bar and finding a good receiving position more “robust.”
Record weights used for each cluster of 3 minutes.
B. 5 min AMRAP @ 85%:
5 strict toes-to-bar
7 double KB front squats (53/35)
9 burpees, 6” target
11 double KB deadlifts (53/35)
+
(Into)
+
10 min:
45s bike/row @ gradually escalating pace
1 min bike/row @ 85%
45s bike/row @ gradually decreasing pace
-Rest 2:30
+
(Into)
+
5 min AMRAP @ 85%:
5 strict toes-to-bar
7 double KB front squats (53/35)
9 burpees, 6” target
11 double KB deadlifts (53/35)
Training notes:
•You should ideally be able to get similar output on the first and last 5 minute pieces. The variation between these is indicative of your ability to pace and do work sustainably.
•Gradually escalate the bike or the row to your one minute high effort pace then gradually back off.
•Understanding how to “roll on” and “roll off” of paces teaches you about different gears that you have for power output – and it also changes the dynamics of how you utilize different energy systems to create power.
Record reps completed on both 5 minute AMRAPs separately. Record average pace for the high effort one minute cyclical intervals.
