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    This document outlines a 12-week training program with three sessions per week. Sessions 1 and 2 primarily involve kettlebell swings at increasing weights and durations using an EMOM (every minute on the minute) format. Session 3 focuses on strength work with multiple sets of 2-5 reps at 24kg or higher-rep work at lighter weights. Session details progressively increase the challenge over weeks through adding weight, volume, and complexity to exercises like swings with stops.

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    This document outlines a 12-week training program with three sessions per week. Sessions 1 and 2 primarily involve kettlebell swings at increasing weights and durations using an EMOM (every minute on the minute) format. Session 3 focuses on strength work with multiple sets of 2-5 reps at 24kg or higher-rep work at lighter weights. Session details progressively increase the challenge over weeks through adding weight, volume, and complexity to exercises like swings with stops.

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    © All Rights Reserved
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    144 views1 page

    TNT Snatch Test Training

    Uploaded by

    mark
    This document outlines a 12-week training program with three sessions per week. Sessions 1 and 2 primarily involve kettlebell swings at increasing weights and durations using an EMOM (every minute on the minute) format. Session 3 focuses on strength work with multiple sets of 2-5 reps at 24kg or higher-rep work at lighter weights. Session details progressively increase the challenge over weeks through adding weight, volume, and complexity to exercises like swings with stops.

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    of 1

    Week Session 1 Session 2 Session 3

    1 24kg 5L/5R EMOM x 10:00 24kg 5L/5R EMOM x 12:00 2x24kg 2-5 reps x multiple sets

    2 24kg 5L/5R EMOM x 10:00 24kg 5L/5R EMOM x 14:00 2x24kg 2-5 reps x multiple sets

    3 24kg 5L/5R EMOM x 10:00 24kg 5L/5R EMOM x 16:00 2x24kg 2-5 reps x multiple sets

    4 24kg 5L/5R EMOM x 10:00 24kg 5L/5R EMOM x 18:00 2x24kg 2-5 reps x multiple sets

    5 24kg 5L/5R EMOM x 10:00 24kg 5L/5R EMOM x 20:00 2x24kg 2-5 reps x multiple sets

    6 24kg 10L/10R EMOM AMSAP 16kg 10L/10R ALAP (up to 30:00)


    (up to 10:00)

    7 32kg 5L/5R EMOM x 10:00 32kg 5L/5R EMOM x 12:00 16kg to 80% (easy)

    8 32kg 5L/5R EMOM x 10:00 32kg 5L/5R EMOM x 14:00 24kg 100+ reps for time (no set-
    downs)

    9 32kg 5L/5R EMOM x 10:00 32kg 5L/5R EMOM x 16:00 16kg to 80% (easy)

    10 32kg 5L/5R EMOM x 10:00 32kg 5L/5R EMOM x 18:00 24kg 100+ reps for time (no set-
    downs)
    32kg AE Swing 4 x 8 reps
    11 32kg 10L/10R EMOM to 80% 16kg 16L/16R x 6-7 minutes 2x24kg swing 3 x 5 reps
    32kg AE Swing 2 x 8 reps
    32kg AE Swing 4 x 8 reps 32kg AE Swing 4 x 8 reps
    12 2x24kg Swing 3 x (1 stop + 2 reg) 2x24kg Swing 3 x (1 stop + 2 reg) Saturday: TSC
    32kg AE Swing 2 x 8 reps 32kg AE Swing 2 x 8 reps

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