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

Tavoitteen mukainen matka; juokse se tänään noin 10-15 sekuntia hitaampaa kierrosvauhtia.

Alkulämmittely : kävely 400m + hölkkää 600-800m + venyttelyt.

Loppuverkka 400 - 800m

4 rounds:
10 Bar Over Burpees
10 Deadlifts 80/56kg
800m Run

Clean and jerk

6 to 8 x 3 @ 70+%, go every 1:30-2:00

– Start counting your working sets @ 70%1RM clean and jerk and build up over the remaining sets if you can
– Drop the bar between each lift in the set

Amrap 10

1 Power Clean 60-65% From Earlier Complex
5 Burpee
30 Rope Jump

Kevyt viikko
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LÄMMITTELY
10 min AMRAP
45s ergo
10 face pull kuminauhalla
5+5 pystypunnerrus kahvakuulalla, pohja ylöspäin
10-20 dead bug
5-10 penkkipunnerrus (kevyt)

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PENKKIPUNNERRUS
4x6 @50-55%
-kuorman on tarkoituskin olla kevyellä viikolla kevyen tuntuinen!
-noin 2min lepo sarjojen välissä
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APULIIKKEET

3x3-6 leuanveto myötäotteella
-tee leuanvedot ensin ennen muita apuliikkeitä
-kehonpainolla
-noin 2min lepo sarjojen välissä

3x8-10 rengassoutu (haastava variaatio, eli tarvittaessa jalkojen korotus)
3x8-10 kapea penkkipunnerrus käsipainoilla RPE 7-8
-1-2min lepo sarjojen välissä

Skill
12min Time To Practise

Bar Muscle Up
Ring Muscle Up
T2B
Rope Climb