WOD’s the Plan – Snatch Randomiser

WOD The Plan
This is an addendum to the Convict Conditioning (calisthenics WtP). The principle is described in this post. Here only the tables. The idea is to do that daily, with some recovery put in as necessary. The dice throws at the end are complete – trust me, I was shocked about the number of 1’s, ie 150rep sessions. I did rearrange them though – the iPad gave me three 1’s on a row which I felt was excessive…

The Exercise

  • Kettlebell snatch, 20kg
  • No handchange within set (except for last one, as the case may be)
  • No pause on top (one snatch per breath)
  • Strict pause between sets, according to RLR
  • Total reps: 42-150
  • Reps per set: 7-42
  • RLR: 1:2, 1:1, 2:1

Parameters

D1, D2, D3 are the results of throwing 3 dice

  • Total Reps: 150 * 2 / D1+1
  • Reps per Set: 42 / D2
  • RLR: 1:2, 1:1, 2:1 depending on D3

Table – Number of Sets

Function of Total Reps and Reps Per Set

150 (1) 100 (2) 75 (3) 60 (4) 50 (5) 42 (6)
42 (1) 3.6 2.4 1.8 1.4 1.2 1.0
21 (2) 7.1 4.8 3.6 2.9 2.4 2.0
14 (3) 10.7 7.1 5.4 4.3 3.6 3.0
10 (4) 15.0 10.0 7.5 6.0 5.0 4.2
8 (5) 18.8 12.5 9.4 7.5 6.3 5.3
7 (6) 21.4 14.3 10.7 8.6 7.1 6.0

Table – Recovery : Load Ratio

RLR
1 2:1
2 2:1
3 1:1
4 1:1
5 1:2
6 1:2

Plan

RPM = reps per minute; net is net of rest periods (according to RLR)

11×7, 1:2 – quick, manageable, out-of-breath

19×8, 1:2 – tough. 14/20 RPM gross/net

6×8, 2:1 – easy’ish

5×20, 1:1 – a lot of work, but over quickly

8×10, 1:2

8×20, 1:1

2×21, 2:1

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6 thoughts on “WOD’s the Plan – Snatch Randomiser

  1. Pingback: WOD Fri 9/Dec – Serious Snatching, and some ConCon Push & Pull | Thor Falk

  2. Pingback: WOD Sat 10/Dec – Some Snatching, Some Carrying, and very little ConCon | Thor Falk

  3. Pingback: WOD Fri 9/Dec -ConCon Push & Pull, some carries, some snatches | Thor Falk

  4. Pingback: WOD Mon 12/Dec -ConCon Push & Pull, some carries, some snatches | Thor Falk

  5. Pingback: WOD’s the Plan – Carry Randomiser | Thor Falk

  6. Pingback: WOD’s The Plan – Convict Conditioning | Thor Falk

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