10 kierrosta

10 kahvakuulaheilautus
10 seinäpallo

josta suoraan

10 kierrosta

10 istumaannousu (pallon kanssa)
10 askelkyykky taaksepäin kkn kanssa

Kahvakuulan paino 24-16/16-10kg

Aikaraja 30min

Pyri tasaiseen vauhtiin, lyhyet hengittelyt liikkeiden välissä.

8 Intervals

A1. AMRAP 3
30/24 (cal) Echo bike
20 Wall balls @ 9/6kg
AMRAP Power clean and jerk @ 83/61kg in the remaining time

– Rest 1:00 before A2 –

A2. AMRAP 2
8 (cal) SkiErg
8 Burpee box jump overs, 24/20″

– Rest 2:00 before A1 –

Pace. Remember that you have 8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
Adaptation. Improve your aerobic capacity in a sports-specific context.

A) Split Stance Landmine Press
4 x 8 each; rest 1:00
- Do weaker arm first

B)
Superset x 4 sets
Single Arm Offset Ring Row w. Rotation x 8 each
Rest 60s.
Hollow Body Push-Up x Max reps with form
Rest 60s.

Push-Up
- Slow and controlled
- Fully round upper back at top of each rep
- Option: Box Hollow Push-up

Deadlift

1-2-3-4-3-2-1, AHAP

Go Every 3:00

Deficit Deadlift

2 x 6 @ 62+% (2-3 RIR), tempo 3110, , rest 3:00 between set

– Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
– Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit

Partner Workout (You GO, I GO)
20-40-60-80-100
Wall ball@9/6kg
10-20-30-40-50
Db Hang Cl&jerk @22,5/15
5-10-15-20-25
Ring push up
Timecap :32mins

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Snatch pull + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
Heavy single.

Build up to a heavy, but fast single snatch in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one snatch.

No TNG, no letting go.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
Heavy single.

Build up to a heavy, but fast single clean and jerk in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one clean and jerk.

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STRENGTH

Overhead squat,
5 @ 75%
3 @ 85%
1 @ 95%

Deadlift,
5 @ 75%
3 @ 85%
1 @ 95%

Laske molemmat prosentit 90% maksimista. Jos et tiedä maksimia, niin tee harjoitus tuntuman mukaisesti siten, että viimeisessä sarjassa jäisi 2-3 toistoa varaa tankkiin

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated barbell shoulder press,
3-4 x 12 (hard)

Core:

3 Rounds,
1:00 min weighted plank hold
15m+15m 1-Arm suitcase carry
15 Sit-ups
Rest 1:00 min between rounds