VOIMA- ohjelmoinnin ensimmäiset viisi viikkoa on taputeltu, ja edeltävän väliviikon tarkoitus on ollut antaa hermostolle lepoa. Seuraavat neljä viikkoa nostellaan kuormia ja tiputellaan toistomääriä. Tämän jälkeen viides viikko on väliviikko, jonka jälkeen on aika testailla ykköset!

Harjoitusten syklitys ja pääliikkeet pysyvät samoina.

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VIIKKO 6, HARJOITUS 3

LÄMMITTELY
5min ergo

jonka jälkeen 10min:
16 dead bug
5-10 TRX soutu/Aussie pull up
10 Kasakkakyykky
5 penkkipunnerrus
5-10 takakyykky

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Penkkipunnerrus
5x4 RPE 7-8
-2min lepo sarjojen välissä

Takakyykky
3x10 RPE 6
-2min lepo sarjojen välissä

Leuanveto
3x max reps (ilman apuja) tai 3x 6-10 (kuminauha-avustuksella)
-1-2min lepo sarjojen välissä
-myötäote

Descending intervals

AMRAP 4
400m Run
24 Burpee box jump overs, 24/20″
SkiErg for calories in any remaining time

– 3:00 Recovery (Easy BikeErg/Walk) –

2 x AMRAP 3
300m Run
20 Wall balls @ 9/6kg (20/14lbs), 10′ target
SkiErg for calories in any remaining time

– 2:00 Recovery (Easy BikeErg/Walk) –

3 x AMRAP 2
200m Run
16 DB Snatches, alt @ 22.5/15kg (50/35lbs)
SkiErg for calories in any remaining time

– 1:00 Recovery (Easy BikeErg/Walk) –

4 x AMRAP 1
100m Run
SkiErg for calories in the remaining time
– 0:30 Rest –

Flow. 1 x AMRAP 4, 2 x AMRAP 3, 3 x AMRAP 2, 4 x AMRAP 1

We are switching gears now to descending aerobic capacity intervals. Aim is to hit each interval hard to drive high work output and heart rate. The session might seem complex with changing work/rest intervals but it will be worth it with the stimulus you’ll get from it.
Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Burpee box jump overs, wall balls and DB snatches should be unbroken (adjust weight/height accordingly).
Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

Bench press, Rest 3:00 between sets
Build to heavy 4 (H4) @ 82-84% (3 RIR)
+
2 x 8 @ 90%H4
1 x AMAP @ 90%H4

– Build up to a heavy set of 4 (H4) @ 3 RIR, somewhere in the 82-84%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off set of 8, and 1 AMAP set @ 90% of your H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get

Choose one or both from below (A or B). If you feel one lift needs more focus, you can just choose that lift, or can perform both A and B if you wish

A) Block snatch (above the knee), go every 2:00
2 x 2 @ 70%
2 x 2 @ 75%
3-5 x 1 @ 80%

B) Power clean
1 x 1 @ 85%1RM power clean
10 x 1 @ 75%1RM power clean

Notes (A)
– Drop the bar between each rep, reset and go on the doubles
– Stick to the the percentage prescribed each set
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Notes (B)
-Work up to a heavy single (85%)
-10 fast singles with moderate weight(75%)

🍬🍭🍩🍰🧁

Three times one

Warm Up
2 rounds
1 min rowing
1 min ski erg
:20-30 Ring support hold
:10-20 ring dip hold (at bottom)
5+5 single leg RDL with barbell
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Tempo Single leg romanian Deadlift 4x6+6reps (2-3 RIR) (tempo 2-3 sec lowering down)
go new set every 2-2.5 minutes
Weighted Ring Dips/Ring Dips 5x5reps (2-3 RIR) (1s pause at top of each rep)
go new set every 2-2.5 minutes
Keep more focus on quality of movement, learning it, keeping balance and get that feeling to right muscles.

Metcon
2 sets
9 min amrap / 3min rest bwn amrap
Buy in : 2 rounds
40/32 cal rowing and masters 45+ 35/26 calories rowing
15 double db bench press @15/22.5kgs (masters 45+ 12 reps of bench press )
then remaining time do max reps of 1st round = ghd sit ups, 2nd round burpees to target above (pull up bar)

Accessory Work
2-3x10+10 barbell suitcase deadlifts
2-3x10 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x10 barbell bicep curls, controlled tempo on down, faster up
rest as needed

31 back squats (42,5/60 kg)
12 power cleans

Scaled WOD
5 rounds for time with a partner:
20 back squats (15/20 kg)
12 hang power cleans

Handstand Skill Work (13min)

Every 1:15 x 4:
5 HSPU + 5m HS-walk

Rest 3min

EMOM 5:
3 HSPU + 3m HS-walk

2-3 rounds:

3-10 strict pull up
8+8 curtsy lunge