For time:

50/40cal c2bike
30 ttb
50/40cal c2bike
30 c2b / scaled pull up
50/40cal c2bike

Target under 10min / Time cap 15min

4 Intervals alt A1/A2

A1. AMRAP 7
800m Run
40m KB Walking lunges @ 32/24kg
20m Burpee broad jumps
BikeErg for calories in the remaining time

A2. AMRAP 7
800m Run
40 KB Swings* @ 32/24kg
20 Toes-to-rings

BikeErg for calories in the remaining time
– Rest 2:00 between intervals –

• You can choose swings overhead or just above eye level

Overview. Run focused intervals around threshold pace. Longer duration intervals again this week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 7 minutes. The run should be at a pace you could hold for a little over 3km. Move steadily on the non-monostructural movements, then the bike at the end should be strong but controlled, not an all-out sprint, a pace you can maintain consistently until the 7 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.
Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
R
KB walking lunge/KB swings → 24/16kg KB
BikeErg → Air bike
Toes-to-rings → V-ups → ab-mat sit-ups

Back Squats
2x8
2x6

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 3 Tempausta

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TEMPAUS

Tekniikkaharjoitus

Muscle snatch,
5 x 3 (kevyt).
Nosta 1:30min välein

Snatch balance,
5 x 3 (kevyt).
Nosta 1:30min välein

3-Asennon tempaus (taskulta, polvelta, polven alta),
5 x (1+1+1). Kevyt.
Nosta 1:30min välein

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RINNALLEVETO & TYÖNTÖ

Hitaat rivevedot,
5 x 3 (kevyt/keskiraskas)
Nosta 1:30min välein

Tall clean,
5 x 3 (kevyt)
Nosta 1:30min välein

Saksiin työntö niskan takaa,
5 x 3 (kevyt)
Nosta 1:30min välein

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BONUS

16 x 1:20min töitä /:30s lepo. Vuorottele A ja B osioiden välillä siten, että kumpikin tulee yhteensä 8 kertaa.

A)
Vapaavalintainen ergometri

B)
10 Maastavetoa käsipainoilla
8 Rinnallevetoa jalkojen välistä käsipainoilla
6 Vauhtipunnerrusta käsipainoilla
Maksimitoistot istumaannousuja loppuaikana.

Keskiraskaat käsipainot. Tasainen suorite alusta loppuun ilman ylilyöntejä.

Snatch high pull + Snatch go every 1:30-2:00

2 x 2+2 @ 70-74%
2 x 2+2 @ 76-80%
2 x 1+2 @ 80-84%
3-5 x 0+2-3 @ 76-80%

– Build up within the percentage range on each set if moving well
– Use the snatch high pull to focus on pulling the bar as high as you can
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– Drop the bar between each rep on the snatch, reset and go
– The final 3-5 sets are just 2-3 snatches (no high pull)

TEMPAUKSEN TEKNIIKKAA (painot kommentteihin, tarvittaessa oma lisäkirjaus)

Alkulämmittely
Tempauksen lämmittely kepillä + tangolla

Viikot 5-6:
Squat snatch 4 x 2 @ 75-80 %
Snatch balance 3 x 2

Viikot 7-8:
Squat snatch 5 x 1-2 @ 80-85 %
Snatch balance 3 x 2

ETUKYYKKYPROGRESSIO (syötä kg tulokseen)

4 x 4 Front squat @ 80-90 %

Goblet squat (vko 5 & 7) 3 x 15
Wallball (vko 6 & 8): 3 x 15
Hip thrust 3 x 12
Russian twists (vko 5 & 7) 3 x 30
Hanging leg raise (vko 6 & 8) 3 x 15
Lonkan liikkuvuus fiiliksen mukaan

Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 5 (H5) @ 1 RIR (84-88%)
+
6-8 @ 85-90% H5
+
1 x AMAP @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 3 (H3) @ 2 RIR (86-90%)
+
6-8 @ 85-90% H3
+
1 x AMAP @ Bodyweight

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
Notes (A1).
– Build to a heavy 5 (H5) @ 1 RIR (around 84-88%1RM).
– Once you’ve hit the H5 set, you have a back-off set of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ 85-90%H5
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get
Notes (A2).
– Build to a heavy 3 (H3) @ 2 RIR (around 86-90%1RM).
– Once you’ve hit the H3 set, you have a back-off set of 6-8 reps @ 85-90%H3, and 1 set of AMAP @ bodyweight
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 5 (H5) @ 1 RIR (84-88%)
+
2 x 6-8 @ 85-90% H5
+
1 x AMAP @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 3 (H3) @ 2 RIR (86-90%)
+
2 x 6-8 @ 85-90% H3
+
1 x AMAP @ Bodyweight

Notes (A1).
– Build to a heavy 5 (H5) @ 1 RIR (around 84-88%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ 85-90%H5
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get
Notes (A2).
– Build to a heavy 3 (H3) @ 2 RIR (around 86-90%1RM).
– Once you’ve hit the H3 set, you have 2 back-off sets of 6-8 reps @ 85-90%H3, and 1 set of AMAP @ bodyweight
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can ge

Bench Press

Build heavy Set Of 2, in 17 minutes.

Rest 3:00

4 Cluster sets of 2. Go Every 3:00

4-6sets:

15/12cal row
50 DU

rest 1min between sets

Scaled ~40s max reps DU / PRACTICE
.
.
TAVOITE: VAUHDIKKAAT, MUTTA EI MAKSIMAALISET INTERVALLIT, PYRI KIIHTYVÄÄN TAHTIIN.