Heavy & Fast Intervals
wpematico • April 10, 2024
8 Rounds For Reps Of:
Within 30 Seconds: 1 Squat Snatch + 2 OHS @~65% Of Snatch 1RM
*Rest 30s
30 Seconds: Max Sit-ups
*Rest 30s
30s: Max Calorie Bike
*Rest 1:00
**After completing snatch+OHS work, rest remainder of time – add snatch complex weight to notes
Within 30 Seconds: 1 Squat Snatch + 2 OHS @~65% Of Snatch 1RM
*Rest 30s
30 Seconds: Max Sit-ups
*Rest 30s
30s: Max Calorie Bike
*Rest 1:00
**After completing snatch+OHS work, rest remainder of time – add snatch complex weight to notes
Level 2: ~55-65% and power snatch + deepest OHS as possible is okay
Level 1: 10KBS @25/15, Box Mason Twists
Shoulder Impairment: Squat cleans & front squats
Seated: 6 DB Snatch (3R+3L), 4 Pull-ups, Max Cal Ski
Visually Impaired: Alternate Rounds: 5 Rig squats OR 10KBS (5R+5L), Max Sit-ups, Max Cal. Bike (have a buddy in same round help read & write reps for bike & sit-ups)
The post Heavy & Fast Intervals appeared first on CF Common Fortitude.
More Recent Posts
How to Build Consistency with Nutrition If you’ve ever felt like you “start strong” and then fall off track with your eating habits… you’re not alone. The key to long-term success with your health and fitness goals isn’t perfection—it’s consistency. And consistency is a skill you can build over time. 1. Set Realistic, Actionable Goals…
The post How to Build Consistency with Nutrition appeared first on CF Common Fortitude.
Why Sleep Is Your Secret Weapon for Fat Loss & Muscle Gain Your training and nutrition are on point—but if your sleep is lacking, you’re leaving results on the table. 😴 Sleep & Fat Loss: The Overlooked Connection Think diet and exercise are all that matter for weight loss? Think again. Sleep plays a massive…
The post Why Sleep Is Your Secret Weapon for Fat Loss & Muscle Gain appeared first on CF Common Fortitude.
How to Measure Macros Like a Pro (Without Losing Your Mind) Dial in your nutrition with these easy and foolproof macro-tracking strategies. 📏 Why Measuring Macros Matters Ever feel like you’re eating pretty healthy but not seeing the results you want? Maybe you’re crushing workouts but still feeling sluggish, or the scale isn’t budging even…
The post How To Measure Macros Without Losing Your Mind appeared first on CF Common Fortitude.
