This session is a prep session for next week. Focus on good form but be aggressive on the lifts.

Snatch

5 to 7 x 1 @ 70-80%, E1:00-1:30

C*hest-to-bar strength complex – 2 to 3 rounds of*

1 Negative pull-up (8-second descend)
2 Russian leg lifts (or strict toes-to-bar)
3 Ice-cream makers (straight or tuck)
4 Strict pull-ups
5-sec Hold at the top of the last pull-up

(No rest b/t exercises)
Rest 60 to 90-seconds between rounds

Options (Russian leg lifts). Substitute for strict toes-to-bars (trying to get your feet as high as you can and as close as you can to the bar).
Options (ice-cream makers). Bent leg ice-cream maker If still challenging then substitute all together for more strict pull-ups.

A)
3 rounds
12 deadlift
12 heel elevated goblet squat
@heavy

B)
EMOM 20’
1: 8/8 kickstand single arm swing
2: 8/8 single arm row
3: 10 double KB snatch
4: 10 double KB gorilla row

5 Sets x Every 3:00

20m Dual DB or KB. AHAP

2 x EMOM 5 (12min):
20 DU + 1 BMU
- Rest 2min btw emoms

2-3 rounds for quality:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
WY Press: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

• Focus: Use band weight that is challenging but allows for quality of movement.

kipping pull up/c2b

E2MOM, 5 rounds
3-18 kipping pull up/c2b
8-12 cal ergo

A,
21-18-15-12-9-6-3 reps, for time of:
Wall Ball, 12/9kg
Row Calorie

Goal
Sub 15 min

B,
2 Box Squats, 50% 1RM

Every 1 min for 10 mins.

C,
For quality:
3x 10 Weighted Sit-ups, pick load
See-Saw Plank, 3x 30 secs
3x 20 Russian Twists

1600m Run for time

Time to see where you stand. You’ve put in a lot of work in the past two training blocks. Make a good race plan, believe in yourself and be ready to suffer (productively)!

LÄMMITTELY

3 kierrosta:

3min ergo (joka minuutilla nouseva intensiteetti)
8+8 gorilla row
5+5 Samson stretch
5+5 Syväkyykyn pohja-asennossa vuorokäsin kierto kohti kattoa
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS (Peruskestävyys 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

5x7min ergo*

*2min ergo (kevyt)
2min ergo (keskiraskas)
1min (raskas)
2min (kevyt)

-1 min lepo kierrosten välissä

Harjoitus on perus- ja vauhtikestävyyttä kehittävä harjoitus. Vaihda ergoa joka kierrokselle. Huomioi jokaisella 7min työajalla intensiteetin vaihtelut. Raskaalla minuutilla saa mennä kovaa!