FOR TIME:

20/15cal ski
10 power clean @60/40kg
20/15cal ski
10 power clean @70/50kg
20/15cal ski
10 power clean @80/55kg

Target under 7min, Time cap 10min

Scaled weights 50/35kg - 60/40kg - 70/45kg

8 sets of Back Squat
Sets 1-2: 5 reps
Sets 3-4: 3 reps
Sets 5-8: 1 rep
- Rest as needed btw sets
- Start @65% 1RM Back Squat for the first set of 5 and then continue to build in weight. Work up to a heavy single for the day

Warm Up
2 rounds
2 min cardio machine
5+5 squat strech
10 scapula rolls + 10s hanging
10 walking lunges + strech
:30 Plank Hold

Gymnastic Holds
3 rounds
20-30s Chin Over Bar Hold
20-30s Ring Support Hold
40-60s Hollow Hold
40-60s Wall sit

rest 30s bwn movements and 2 min after full round.

Gymnastic Metcon
4 rounds for time (time cap 14 minutes)
Strict Chin ups x 4-6 reps
Push Ups x 8-12 reps
Abmat Sit Ups x 12-18 reps
Air Squats x 16-24 reps

LÄMMITTELY
Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 4 Tempausta

TEMPAUS

Tempaus,
10 x 2
Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Nosta 1:30min välein.

Tempausveto korokkeelta,
4 x 3 (raskas)

BONUS

Takakyykky,
Aina alkavalla minuutilla 8:00 minuutin ajan:
1-7) 1 Takakyykky 2-3s paussilla pohjassa @ 87%
8) 7 Takakyykkyä @ 77%

Kiertoharjoitus,
3 Kierrosta
8-12 Hyvää huomenta liike sumo asennosta
:20s/:20s Coepenhagen pito
8-12 Lu raises
:30s-:60s lepo liikkeiden välillä

EMOM16
1: 30-45s single leg hip thrust hold
2: 30-45s single leg hip thrust hold
3: 30-45s WB russian twist
4: 30-45s hollow flutter kicks

E2,5min
12-10-8-6-4 deadlift
*after every set do 10 hanging leg raises

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

3 Rounds , alt A1/A2

A1. AMRAP 5
20/15 (cal) Row
400m Run
SkiErg for calories in remaining time

A2. AMRAP 5
20/15 (cal) SkiErg
400m Run
Row for calories in remaining time

– Rest 1:00 between intervals –

Overview. Run / machine intervals around threshold pace. Shorter duration but more intervals this week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 5 minutes. The run should be at a pace you could hold for 3km. Push for fast burpees and unbroken wall balls, then the machine work should be strong but controlled, not an all-out sprint, a pace you can maintain consistently until the 5 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.
Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row/SkiErg → same calories on Air bike or BikeErg

EMOM 36 (0:45 / 0:15)

1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

Overview. This is a slight variation of the classic “Mikko triangle”. We will repeat this every other week in the training block (we did this the other week last). The goal is to build on your target calories from last time, so that you’re aiming for at least 1 calorie more each minute than last time.
Note that the 4th minute is active recovery (walking) vs passive rest to keep on the theme of active lactate clearance/recovery in this block.
Adaptation. Improve your aerobic capacity and durability.
Pace. As per above, start the first 20 minutes @ pace you’re confident you could keep for the full 40-minutes. Then build up on the 2nd 20-minutes if you have more in the tank. Remember to leave a little room for progression for next time.

B) Outdoor workout
4 rounds for time
400m run
1+1 set of single-arm KB complex 24/16

Complex: 5 hang clean + 5 hang snatch + 5 OH reverse lunge

C) 3 rounds for quality:
Max. reps push-up
10-15/side one arm KB row