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

LÄMMITTELY

10:00 minuuttia:
:45s Vapaavalintainen ergometri
5+5 1-Käden ojentajapunnerrus niskan takaa
10 Pull over käsipainolla
10 Jalkojen/polven nosto roikunnassa
3-5 Käsilläseisontapunnerrusta / Pike punnerrusta boxilta.

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TAITOHARJOITUS
Käsilläseisontapunnerrus

10:00 minuutin ajan joka toisella minuutilla: “2-3 vajaa” sarja käsilläseisontapunnerruksia.

”Vajaa” tarkoittaa sitä, että jätät sen verran toistoja tankkiin etkä aja itseäsi aivan loppuun toistojen suhteen.

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KUNTOHARJOITUS

20:00 Minuutin ajan tasaisella tahdilla:
10/10 1-Käden ojentajapunnerrus niskan takaa
10 Pull-over käsipainolla
10 Jalkojen/polven nosto roikunnassa
:30s Hollow pito lattialla

Lepää :30-:60s liikkeiden välissä. Hae hyvä polte kohdelihaksiin!

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HUOMIOITA

Harjoituksen tarkoitus on kehittää ylävartalon voimaa sekä kehonhallintaa. Tavoite on ensin harjoitella käsilläseisontapunnerruksia ja päälle tehdä 20 minuutin pituinen laatuharjoitus.

Hyvin onnistuneessa harjoituksessa saat tehtyä kaikki liikkeet ja sarjat puhtaalla tekniikalla ja hyvällä tuntumalla läpi. Panosta erityisesti liikkeen laatuun.

Clean

7 to 10 x 2 @ 74+%, go every 1:30-2:00

– Do your first set @ 74%1RM clean, then build up over the remaining sets if you can
– Drop the bar between each rep, reset and go

Warm Up
2 rounds
2 min cardio machine
10 gtoh + halo
10+10 plate press
10 plate row
10 plate squats

Burgener Snatch Warm Up

Weightlifting
Power Snatch + Hang Snatch training for 20 minutes
3x2+2 and rest of time 1+1reps, hit set every 1,5-2 minute

Metcon

12 min amrap
12 db snatch
12 push ups
16-24 alt leg v-ups

LIGHT DAY 29/30

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WARM UP n. 15min

no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

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2 rounds

10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
10x HIGH PLANK BIRD DOG
10x/side QL SIDE BEND *light barbell
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: BAND MONSTER WALK

video: HIGH PLANK BIRD DOG

video: QL SIDE BEND

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MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x1[2+1]@barbell, 3x1x[1+1]@50%, sn-%, rest btw sets 2min

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POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 3x1x[1+1[@50%, jerk-%, rest btw sets 2min

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SELKÄÄ & VATSAA

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PROG II - MODERATE-MAXIMAL WEEK 12/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 35/36

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SNATCH *vanhat %
2x3@barbell, 2@up to 75%, 4x1@75%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *vanhat %
2x2x[1+1]@barbell, 1+1@up to 70%, 3x1x[1+1]@75%, jerk-%, rest btw sets 2min

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SNATCH PULL *full foot
3x2@85%, sn-%, rest btw sets 2min

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FRONT SQUAT
2@70%, 1@75% 1@80%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle, light weght
10x /side RUSSIAN TWIST *plate, light weight

Rest as needed

KEHONHUOLTOA!

21-15-9 Calories for Time
Assault Air Bike
Row

2-3sets:

3-10 strict pull up
10 bench press

1-3 RIR

alt A1/A2

A1. For time
20/15 (cal) Air bike
20 Wall balls @ 9/6kg
20m DB walking lunges @ 2 x 22.5/15kg

A2. For time
20/15 (cal) SkiErg
10-20 Chest-to-bar pull-ups*
20m Burpee broad jumps

– 1:30 Air bike @ easy for recovery between intervals –
— 4:00 Air bike @ easy for recovery between sets —

Flow. Set #1: A1 – A2 – A1, longer recovery, Set #2: A2 – A1 – A2

• This is intended as a single unbroken set, if you get at least 10 (and up to 20) reps, move straight to burpee broad jumps. If you get less than 10, take a short rest and do another set until you get over the 10 reps.

Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
The intent with the active rest is to work on your recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
Adaptation. Improve your anaerobic work and recovery capacity. Improve lactate clearance.