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Squat Snatch

"Fortitude"

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Workout

02/04/22

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In the “Cone of Learning” (Edgar Dale), we learn: 10% of what we read. 20% of what we hear. 30% of what we see. 50% of what we hear and see. 70% of what we say and write. 90% of what we actually participate in. Information without application, is knowledge. Information with application, is wisdom.

Squat Snatch

[PRIMER]
3 Sets For Quality:
3 Snatch Grip High Pulls

[MAIN SETS]
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 88%

Rest 1-2 Minutes Between Sets.

INTENTION: Getting some technique work in and lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 snatches at any percentage, stop there.

PR'S: Make sure your PR's are up to date so that the percentages are correct.

SCORE: Enter weight used for set of 2 squat snatches at 88%. Record primer weights in your notes.

"Fortitude" (AMRAP - Reps)

On the Minute x 30:

1 Minute Max Calorie Row

1 Minute Max Burpees

*Score Is Lowest Row + Lowest Burpee Round

- Overview: Last time we completed this workout was 12/21/22. This workout is called "Fortitide" for a reason. Being able to pick numbers to hold for both of these movements for all 15 rounds without giving in to the discomfort is going to require both mental and physical fortitude. Today, let's lean into the discomfort and find out what we are capable of.

- Athlete Notes: Choose a number of reps you see yourself being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths. Reset the monitor every round or set screen for 1 minute intervals with undefined rest.

- Score: Lowest Row + Lowest Burpee Round

BENCHMARK WOD: Last time we completed this workout was 2.13.21. This version is slightly different and will be the version we use every year going forward. We are establishing our new "launch point."

CONDITIONING CATEGORY: Threshold

ATHLETE NOTES: Athletes should choose a number of reps they see themselves being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can now play to your strengths.

SCORE: Lowest Row + Lowest Burpee Round

- Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.

- We should not aim to back rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover.

- Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!

Prep
To help determine about half the reps we can plan on accumulating our practice round will be...

30s Of Rowing
10s Rest
30s Of Burpees

Modifications
MAX CALORIE ROW
- Max Cals On Any Other Machine
- Max Shuttle Runs
- Max Box Jump Overs

MAX BURPEES
- Max Cals On Any Machine
- Max Shuttle Runs
- Max Box Jump Overs

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Friday, February 04, 2022

Male Clients