AM: 07.00-07.15
EMOM-ish
A1
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2400 |
30 |
3 |
130 |
130 |
0.8
~99.45
|
80
x
10 x
3
|
|
EFF
77%
INT 62% |
A2
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
975 |
30 |
3 |
54.65 |
47.5 |
0.9
~40.4
|
32.5
x
10 x
3
|
|
EFF
74%
INT 68% |
AM: 11.15 - 12.00
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
3310 |
28 |
6 |
177.75 |
170 |
0.1
~76.65
|
70
x
5 x
1
|
|
EFF
43%
INT 41% |
0.1
~125.45
|
120
x
3 x
1
|
|
EFF
71%
INT 71% |
0.3
~148.95
|
136
x
5 x
1
|
|
EFF
84%
INT 80% |
0.6
~140.2
|
128
x
5 x
3
|
|
EFF
79%
INT 75% |
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
4549 |
29 |
7 |
230 |
230 |
0.1
~98.55
|
90
x
5 x
1
|
|
EFF
43%
INT 39% |
0.1
~146.35
|
140
x
3 x
1
|
|
EFF
64%
INT 61% |
|
164
x
1 x
1
|
|
EFF
71%
INT 71% |
0.3
~201.5
|
184
x
5 x
1
|
|
EFF
88%
INT 80% |
0.6
~189.5
|
173
x
5 x
3
|
|
EFF
82%
INT 75% |
PM: 16.00 - 18.00
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Snatch complex 1
Hang power snatch + low hang power snatch + overhead squat, 1+1+2 x 6 sets
Notes: This is a ‘warm up’ complex, the percentage range for all 6 sets should be between 50-70% of your snatch max.
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
405 |
6 |
6 |
92 |
92 |
|
50
x
1 x
1
|
|
EFF
54%
INT 54% |
|
60
x
1 x
1
|
|
EFF
65%
INT 65% |
|
70
x
1 x
1
|
|
EFF
76%
INT 76% |
0.2
|
75
x
1 x
3
|
|
EFF
82%
INT 82% |
+
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
405 |
6 |
6 |
90 |
90 |
|
50
x
1 x
1
|
|
EFF
56%
INT 56% |
|
60
x
1 x
1
|
|
EFF
67%
INT 67% |
|
70
x
1 x
1
|
|
EFF
78%
INT 78% |
0.2
|
75
x
1 x
3
|
|
EFF
83%
INT 83% |
+
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
405 |
6 |
6 |
130 |
130 |
|
50
x
1 x
1
|
|
EFF
38%
INT 38% |
|
60
x
1 x
1
|
|
EFF
46%
INT 46% |
|
70
x
1 x
1
|
|
EFF
54%
INT 54% |
0.1
|
75
x
1 x
3
|
|
EFF
58%
INT 58% |
A2: Snatch complex 2
Power snatch + low hang squat snatch, 1+1 x 6 sets
Notes: All sets you be between 70-80% of you snatch max
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
500 |
6 |
6 |
92 |
91 |
0.1
|
75
x
1 x
1
|
|
EFF
82%
INT 82% |
0.7
|
85
x
1 x
5
|
|
EFF
92%
INT 93% |
+
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
500 |
6 |
6 |
92 |
90 |
0.1
|
75
x
1 x
1
|
|
EFF
82%
INT 83% |
0.8
|
85
x
1 x
5
|
|
EFF
92%
INT 94% |
A3: 3 Rounds of:
10 Overhead squats
Rest 90 seconds
Notes: Use roughly 65-70% of your squat snatch max for all 3 sets.
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2250 |
30 |
3 |
130 |
130 |
0.7
~93.25
|
75
x
10 x
3
|
|
EFF
72%
INT 58% |
B: 20 Minutes:
12/8 Calories Assault bike
1-4 Ring or bar muscle ups
Notes: Choose either ring or bar muscle ups (which ever you want to work on more) and pick a rep scheme that allows you to go unbroken each round while keeping a focus on improving an element of the movement that you struggle with. I would suggest moving at about 80% effort on the bike, you should be aiming for about 15 total sets in 20 minutes.
Score: 15 runder, 4 RMU - UB hver runde
Y-rotation
Sort x10
Statisk external rotation
Gron x 15s x3
x3 runder