VÄLIVIIKKO VOIMA-OHJELMOINNISSA
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LÄMMITTELY
3-5min ergo

sitten 8-10min AMRAP

6+6 yhden jalan GTOH levypainolla
6+6 pallof press kuminauhalla
12 ilmakyykky
3-6 maastaveto korokkeelta (nouse painossa työsarjojen kuorman ""suuntaan"")
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MAASTAVETO
4x6 @50-55%
-noin 2min lepo sarjojen välissä
-dead stop nostot

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PYSTYPUNNERRUS
4x6 @50-55%
-noin 2min lepo sarjojen välissä
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APULIIKKEET

3x8+8 pallof press kuminauhalla, askelkyykyssä
3x8+8 arnold press RPE 7
3x8 hyvää huomenta RPE 7 (kuormaa tärkeämpi on takaketjun tuntuma)
-1-2min lepo sarjojen välissä
-liikkeet voi tehdä vuorotellen tai yksi kerrallaan

Vapaavalintainen PK tai aktiivinen lepo/kehonhuolto
40-60min HR 60-65%

4 x AMRAP 1:30
Max unbroken Wall-facing handstand push-ups
Max double-unders

– Go every 2:00 –

Flow. In each 1:30 window, do max unbroken HSPUs, then go straight to rope and do max double-unders (these don’t necessarily need to be unbroken), then rest 0:30 before the next round.
Intent. Work on your HSPU capacity in a sports-specific setting. Work on consistency and staying relaxed on your double-unders.

Movement options.
Wall-facing HSPU → Strict HSPU → Kipping HSPU

Handstand hold

Accumulate 2:00-4:00 on your hands*

• Give yourself no more than 10 minutes to accumulate this time. You might want to try for a max handstand hold to start.

Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Three sets for time:
3 BMU / RMU
4 hang squat clean 70/50kg
6 HSPU
8 T2B
10 WB
REST 90s between sets

Three sets for time:
3 Push / split jerk 70/50kg
4 Reverse lunges 70/50kg
6 HS Walk
8 High box jump overs
10 C2B
REST 90s between sets

Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 dynamic squat strech
5 tempo strict press
5 tempo good morning
5 tempo back squats
5 tempo ohs

Strenght
Back Squat 3x5 reps @50-60%
Strict Press 3x5 reps @50-60%
OHS 3x5 @50-60%
rest 2 min bwn sets

Accessory Work
3 sets
3+3 KB TGU @8-12/12-16kg
6+6 weighted single leg RDL
9+9 bulgarin split squat with kb on shoulder @8-12/12-16kg
rest 2 min bwn sets

Metcon
2 rounds @MODERATE PACE
50m Bear Hug Sandbag Carry (45/70kg)
3 Rope Climb
425/500m Ski

00:00-16:00
2 rounds for time of:
50 Partner Wall Balls, 9/6 kg,
40 Pull-ups (YGIG)
30 Synchronized Sit-ups
20 Dumbbell Burpee Box Step Overs, 22.5/15 kg, 50cm, (YGIG)

20:00-36:00
2 rounds for time of:
20 Synchronized Toes-to-bars
30 Alternating Dumbbell Devil Press, 22.5/15 kg (YGIG)
40 Synchronized Air Squats
50 Alternating Dumbbell Hang Snatches, 22.5/15 kg (YGIG)

4 intervals

A1. AMRAP 7
200m Run
8 Devil’s presses @ 2 x 22.5/15kg
12 Box jump overs, 24/20″

A2. 2 x AMRAP 3:30
500m Row
+
AMRAP in the remaining time
8 DB Thrusters @ @ 2 x 22.5/15kg
8 Toes-to-bars
– Recover for 1:30 between AMRAPs –

A3. AMRAP 7
200m Run
8 DB Clean and jerks @ 2 x 22.5/15kg
12 Box jump overs, 24/20″

A4. 4 x AMRAP 1:45
250m Row
8 DB Thrusters @ 2 x 22.5/15kg
Burpees over the rower in the remaining time
– Recover for 0:45 between AMRAPs –

— 4:00 active recovery (easy machine of choice) between A1-A2-A3-A4 —

Flow. A1 – A2 (2 x AMRAP) – A3 – A4 (4 x AMRAP)

Session overview. Mixed duration high-intensity intervals. This week, we are breaking the intervals up more than last week. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity, then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Increase your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Movement options.
DB Devil’s presses/DB thrusters → 15/10kg

clean & jerk

Pulls
Hang clean
Split Jerk