AMRAP 35

400m Run / 1000m Bike Erg / 500m Row
20m bearhug Carry 60/40kg
15 Chest-to-bar pull-ups / Toes-to-bars / Handstand push-ups

– 1:00 Walk for recovery between rounds –

Flow. Round #1: 400m Run, 20m carry, 15 C2B, 1:00 recovery, Round #2: 1000m Bike, 20m carry, 15 TTB, etc.

Overview. This is a long AMRAP broken up into different rounds. Each round’s a different machine and gymnastics, but always a carry in the middle.
The intent with the (active) recovery between rounds is to a) maintain intensity and, b) develop your recovery ability.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context.
Pace. Consistency is king here = always be moving. Fast pace you can maintain for 40-minutes with short breaks.
Session RPE/Feel. 7-8/10, you should feel that you could do a little bit more at the end when you finish the AMRAP.

Overhead squat

Build to heavy 3 (H3) @ 2 RIR (84-90%)
+
2 x 4-6 @ 90% H3, Rest 2:30-3:00 b/t sets
+
AMAP-1 @ 85%H3

– Build to a heavy 3 (H3) @ 2 RIR (around 84-90%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H3 set, you have 2 back-off sets of 4-6 reps @ 90%H3, and 1 set of AMAP-1 @ 85%H3
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get (with 1 rep in the tank)

Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

– Each set is 1 Clean (squat, of course) + 2 Front squat + 1 jerk (anyhow)
– Start @ 68%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2-3 rounds
10+10 good morning with barbell
8 excentric toes to bars
16 prone band press

Strenght
Build to heavy 5 rep set on Pause OHS
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon Prep:
1 set
1 min ski + 1 min bike erg
3-5 ttb, 2-4 hspu, 3-5 ghd +2-4 c2b or pull ups
then 1 set at race pace : 20s ski + 3-5 ttb + 2-4 shspu
then 1 set at race pace : 20s bike erg + 3-5 ghd + 2-4 c2b or pull ups

Metcon
Every 3 min for 24 OR 30 minutes (8-10 sets)
Odd: cal ski + ttb + strict hspu
Even: cal bike erg + ghd sit ups + c2b pull ups OR pull ups
time target sub 2 min each round
target reps for odd rounds : 18-14-8 reps / masters 16-12-8 reps
target reps for even rounds : 18-14-8 reps / masters 16-12-8 reps
ota sellainen setti että ekat 2-3 erää tuntuu siltä että varoja jää ja pidät ns. treshold pacea

Outdoor partner workout

40min AMRAP
60 medball walking lunges 20/14
400m run
60 medball thruster 20/14
400m run
200m KB farmer's carry 2x24/16
400m run
40 down-up (hands on KB's)

*Share reps with partner. 400m run is always together.

!!Jos on huono keli, treeni tehdään sisällä pienillä muutoksilla.

20cal Row (Ergo1)
20 DB snatch alt.
20 lateral burbee over DB
20 cal Bike/ski (Ergo2)
20 goblet squats (DB)/Air squats
10+10 DB push presses

Clean and jerk waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 65%, 2 @ 70%, 1 @ 75%
Wave 2: 3 @ 70%, 2 @ 75%, 1 @ 80%
Wave 3: 3 @ 75%, 2 @ 80%, 1 @ 85%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

5x1000/800m Row
- Rest 2min btw sets

Maastaveto 1x87,5-97,5%
-sama homma mitä kyykyssä, jos viime viikolla painoi kuin elämäsi synnit, jätä tänään 87,5-90%

Stoppiveto 3x3 (50-55-60%)
-stoppi ”omaan kuolonkohtaan”
-1s stoppi

Hypyt 5x5
-voi olla jännehyppyjä, boxihyppyjä, tasajalka-loikkia…

Ennen köysilukon harjoittelua: Modified rope climb 2 x 3-4 Roikunta köydessä 3 x 10s Roikunnasta polvien nosto ylös 3 x 3-5 Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

• Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys