Overhead Squat

6-6-4-4-3-3-2-2

Go every 2:30

Maastaveto 3x1 (70-75-80%)

Etukyykky 3x3x50%
-etukyykyn maksimista
-3s stoppi

Jalanloitunnus kumpparilla 3x20/jalka

3 Intervals

A1. AMRAP 8
1000m Bike Erg
20 DB snatches, alt @ 22.5/15kg (50/35lbs)
10 Box jumps, 30/24″
20/15 (cal) Ski Erg

– Rest 4:00 –

A2. AMRAP 8
500m Row
10 Wall-facing handstand push ups
20 Toes-to-bars
30 Wall balls @ 9/6kg (20/14lbs), 10′

– Rest 4:00 –

A3. For time
1000m Bike Erg
20 DB snatches, alt @ 22.5/15kg (50/35lbs)
10 Box jumps, 30/24″
20/15 (cal) Ski Erg
500m Row
10 Wall-facing handstand push ups
20 Toes-to-bars
30 Wall balls @ 9/6kg (20/14lbs), 10′

Overview. These are intended as fast, hard intervals that are still sustainable for the 8-minutes and can be repeated with 4-minutes of rest. This means finding a pace that you can (barely) maintain through the interval (and recover in time for the next one).
Adaptation. Improve aerobic power, muscular endurance, and movement efficiency under fatigue.
Effort. Pick a hard, but sustainable pace on the machines, and keep the mixed work to minimal sets. Plan breaks where needed that allow for rest to remain short before getting right back to work.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Feel. Expect a steady build in breathing and leg fatigue from the machines, with grip and midline taxed during gymnastics and DB work. Fatigue will compound more in A3, stay in control on A1 and A2 so you can finish strong.
Debrief.
– How was your pacing? Were you able to keep moving through the entire session?
– Did your pacing in A1/A2 set you up to push in A3, or were you already near the redline?
– Did you stay consistent through the session?
– What two (2) things can you be proud of in this session?
Movement options.
BikeErg/SkiErg/Row → Any other machine you have available
DB snatch → 15/10kg (35/20lbs)
Box jump → 30/24” to 24/20”
Wall-facing HSPU → Reduce reps (6 to 8 reps) → Strict HSPU → Standing HSPU variation of choice
Toes-to-bar → Hanging knee raise → V-ups

Deadlift

2-2-2-1-1-1-1, Build 1 RM

RDL + Bent Over Row

4 x ( 4 + 6 ) x every 2:30

4x3
Push jerk

• keskity tekniikkaan
• huom eri kuin split jerk
• split jerk painosta noin 60-75%

4x

2 power clean + 3 front squat @60-75%

AMRAP 40, with partner

Bike 750/700m
15 Back Squat 50/35kg

IGYG

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.

Weightlifting
3x 2 flat foot snatch pull + 3 hip power snatch + 3 snatch balance @light to moderate
4-5x1+1+1 snatch pull + power snatch + hang squat snatch @moderate to heavyish
rest as needed bwn sets

Strenght and conditioning
Deadlifts 10+8+6+6 reps @light/mod to heavyish
perform 6-8 bar over burpees after deadlift set
rest 1.5-2.5 min bwn sets

AMRAP 8

10 Push-Ups
20 Sit-Ups
30 Air Squats