Sumo Deadlift 3x5

FOR TIME:

30/20 ski calories
20 s.a Db hang clean&jerk@22,5/15kg
30 burpee box over
20 s.a Db hang clean&jerk
30/20 ski calories

Target under 9min, Time cap 12min / scale weight if needed

6-8sets:

3-4 x 2 jerk 73-83%
3-4 x 1 jerk 83-87%

JERK ANYHOW

EMOM x 8-12
1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 5-10 box jump + 5-10 banded pull apart

A) AMRAP 20

20/15 (cal) SkiErg
15m Sled push*
10 Burpees over parallette
50m KB Farmer’s walk @ 2 x 32/24kg
* Sled weight that is challenging but you can do unbroken

– Rest 4:00 before part B –

B) 5 Intervals, alt B1/B2

B1. AMRAP 3
8 Overhead squats @ 61/43kg
12 Chest-to-bar pull ups
8 Bar-facing burpees

B2. AMRAP 3
8 Power cleans @ 61/43kg
12 Handstand push-ups
8 Bar-facing burpees

– Rest 2:00 between AMRAPs –

Session overview. Establish baseline intensities and introduce the combined Threshold + VO2max stimulus.
Intent. Focus on executing each interval with intended effort (see below)
Adaptation. Build sustained aerobic power and lactate clearance capacity with threshold part. Push your aerobic capacity with the VO2max intervals.
Effort (A). 20 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 6-7/10). Maintain consistent pace/power throughout this block.
Effort (B). 5 repetitions of 3 minutes work @ VO2max Intensity.
Feel (B). Very hard, difficult to speak more than 1-2 words per breath (RPE 8.5-9.5/10). Aim for repeatable pace/power for each 3-minute interval.

Debrief.
– How was your pacing in each part? Did it match the intended pace or did you go too hard/easy?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg — Same calories row/air bike
Sled push → If no sled available, do a 15m SB bear hug carry or double KB front rack carry
KB farmers walk → Use DBs if no KB or lighter load as needed
Chest-to-bar pull ups → reduce reps (8) → Pull ups (8 or 12) → Jumping pull ups
HSPUs → reduce reps (8) → hand-release push-ups
OHS/ Power clean → 52.5/35kg, 43/30kg, you should be able to do the 1st two rounds unbroken each time

Alternate A1 / A2

A1. Bench press – 3 to 4 x 5 @ 77.5-82.5% (2 RIR), rest 3:00 b/t sets

A2. Seal row – 3 to 4 x 8-10 @ RPE 2 RIR, rest 2:00 before B1

– Do your first set @ or around 77.5%1RM bench press, then build up within the percentage range if you can

Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
25+25m kb bottom up carrying
10 scapula pull ups + 10 kipping + hanging until 45 sec
:45 Front leaning on rings
then 2-3x5reps of burpee box jumps, sharp movement.

Weightlifting

5x Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @50-90% of 1rm strict press (pause on jerk catch position)
3-5x1 Push Jerk + 1 Split Jerk @70-80% of 1rm
rest 1.5-2 min bwn sets

Strenght
Bench Press 10-8-6-4 reps @60-70-75-80% of 1rm (last weight should feel heavy but 2-3 RIR)
perform 1-2 rope climb right after bench press
rest 2-3 min bwn sets

Metcon (all with 75-85% effort)
3 sets of
400m run
then 2-3 rounds of strict cindy with weight vest on or not you choose if needs it. (total is 6-9 rounds of cindy)
5 strict pull ups
10 push ups
15 air squats
then
400m run
rest 3min bwn sets
Keep quality on movements, tight body on push ups, no free landing on squats to save knees.

EMOM 15

• 9/10cal Machine
• 3-5 Wall Walk
• Your Choice Of Skill Movement

Extra
Dumbbell Curl
3 x 10

Back squat

Build to heavy 4 (H4) @ 2 RIR (82-87%)
+
2 x 4 @ 85-90%H4, Rest 3:00 b/t sets

– Build to a heavy 4 (H4) @ 2 RIR (around 82-87%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H4 set, you have 2 back-off sets of 4 reps @ 85-90% of your H4