VIIKKO 9, HARJOITUS 1

LÄMMITTELY
10-15min
1min ergo
10 Lu raise
6+6 askelkyykky taakse
5 pystypunnerrus*
8 Tng maastaveto*

*nouseva kuorma

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VOIMA

Pystypunnerrus
7x2 RPE 8-9
-2min lepo sarjojen välissä

Maastaveto
3x6 RPE 8
-2min lepo sarjojen välissä

Bulgarian split squat
3x8/8 raskas
-1-2min lepo sarjojen välissä

*Tämä viikko on viimeinen ennen kevennettyä väliviikkoa. Väliviikon jälkeen testaillaan ykköset! *

3 Intervals

AMRAP 6
20/15 (cal) SkiErg
10m Sled push @ moderate*
20 Air squats
10 Handstand push-ups

AMRAP 6
20/15 (cal) Row
10 Burpees over the rower
20m DB Walking lunge @ 32.5/22.5kg
10 Strict pull-ups

AMRAP 6
20/15 (cal) SkiErg
10m Sled push @ moderate*
20 Air squats
10 Handstand push-ups
20/15 (cal) Row
10 Burpees over the rower
20m DB Walking lunge @ 32.5/22.5kg
10 Strict pull-ups

– Rest 2:00 between intervals –

• Sled weight will depend on the friction on the floor/sled. This should be a weight that allows you to push the whole 10m without stopping.

We’re dropping the volume on this week’s intervals. Avoid the temptation to go harder (RPE 7-8/10) than previous weeks, the intent here is to reduce the training stress.
Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible (perhaps break the HSPU and pull-ups). With only 2-minutes of rest between AMRAPs, you need to pace these appropriately (use the machines and transitions) to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.

5 Rounds for time

40 Double-unders
8 KB Hang clean and jerks @ 2 x 24/16kg
12 Toes-to-bars
16/12 (cal) Echo bike

Target time. < 14:00 CAP 18:00

Overview. Altogether this piece is 200 DUs, 40 KB clean and jerks, 60 toes-to-bars and 80/60 (cal) Echo bike. If you aim to keep the movements unbroken then the pacing happens in the transitions, cycle speed and especially on the air bike. Your 1st lap will likely be a little fast but then settle into a consistent pace. The workout will be mentally hardest in the middle (rounds 3-4), be ready to push yourself here.
Strategy. All movements would ideally be unbroken here. If you miss on the DU, take a quick breather and continue. You might need to start breaking the KBs in later rounds, if you do, keep an eye on the clock to not let the rests between sets stretch out too much. Toes-to-bars could be done in 2-3 sets from the start if they’re a limiter for you, otherwise aim for unbroken and switch to sets only as needed.
The Echo bike can make or break your workout. You’re looking for a pace you could keep for about 10:00. You can start with a short acceleration/sprint (especially on 1st round) then settle into this cruise pace. Remember you want to be able to transition right back to DUs after (so you don’t waste the time you might have gained here), pace accordingly.

No workout

Pystypunnerrus Max1
-luvan kanssa voi feilata eli päätyyn asti halutessaan!!

Kapea penkki 70% x amrap

Seal Row 5x10
Alatalja 5x10 (kapea kahva)
Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä)
-valitse yksi liike

VIIKKO 8, HARJOITUS 1

LÄMMITTELY
5min ergo

jonka jälkeen 10min:

16 dead bug
5-10 TRX soutu/Aussie pull up
10 Kasakkakyykky
5 penkkipunnerrus *
5-10 takakyykky *

*nouseva kuorma

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Penkkipunnerrus
6x3 RPE 8
-2min lepo sarjojen välissä

Takakyykky
3x8 RPE 7
-2min lepo sarjojen välissä

Leuanveto
3x max reps (jos saat ilman apuja vähintään 3 leuanvetoa)
tai
3x 6-10 (kuminauha-avustus)
-1,5-2min lepo sarjojen välissä

Snatch, go every 1:00-1:30

2-3 x 2 @ 74-79%
2-3 x 2 @ 79-84%
1-2 x 2 @ 84-89%
1-2 x 1 @ 89-94%

– Perform each set within the prescribed percentage range
– Build up within the range if you can
– Drop the bar between reps, reset and go on the doubles

AMRAP 10-15min
2min bike nosebreathing only
20s hollow
20s kip swing
20s shoulder taps

PK 1

3 rounds as a super set
10 front rack lunge
10 back extension
* -rest 2min between rounds
-lisää painoa edelliseen viikkoon*

A1. Strict press – 5/4/3/3+ @84+% (1-2 RIR on all sets), rest 1:30 before A2

A2. Incline DB row – 3 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

– Do your first set @ or around 84%1RM strict press, then build up as the reps decrease over the remaining sets
– The final set is 3 or more reps @ the same weight or heavier than as your previous set