LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Raaka tempaus,
Nousu raskaaseen ykköseen 15:00-20:00 minuutin aikana.

TYÖNTÖ
Raaka rive + työntö,
Nousu raskaaseen ykköseen 15:00-20:00 minuutin aikana

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BONUS

4-6 Kierrosta
15m Farmarikanto (raskas!)
3-5 Leuanvetoa/6-10 rengassoutua
3-5 Dippiä/6-10 Etunojapunnerrusta
1:00 min lepo kierrosten välissä

3 Kierrosta,
15-20 Ylävatsarutistusta levypaino suorilla käsillä
15-20 Selän ojennusta lisäpainon kanssa
:30-60s lepo liikkeiden välissä.

AMRAP 40

400/350m Row
20 Toes-to-rings
400/350m Row
20 Burpees over the rower
400/350m SkiErg

21.12. Työntö

A. Lämppä (kevyt)
3-4x 3+3+3+3
Veto, pysäytys polven yläpuolella
Voima rive taskulta
Etukyykky
Pystypunnerrus

B. Työsarja 1 (nouseva, päivän raskas)
4-5x 1 +2+1
Veto, pysäytys polvel yläpuolella
Rive
Yköstyöntö saksiin

C. Työsarja 2 (keskiraskas)
4-5x 2+2
Raaka rive
Vauhtipunnerrus

D. Vedot, pysäytys polven alapuolella (raskas)
4-5x 3

Partner 2 x AMRAP 15

A)
6 wall walk
12 Db box step over
16/12cal echo

B)
12 deadlift
12 ttb
16/12cal row

rest 5min between amraps

Triangle 3/9

EMOMx39
1) 1min row
2) 1min ski
3) 1min assault bike
4) rest

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

2 clean and jerk 2min

3x3
3x2
2x1

Block snatch (below the knee), Go every 2:00

2 x 3 @ 65-70%
3 x 2@ 70-75%
3 x 2 @ 75-80%

– Build up within the percentage range on each set if moving well
– Drop the bar between each rep, reset and go.
– 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).

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 4-8 SB over the shoulder @ 68/45kg (150/100lbs) + 1 set Strict HSPU
2) 22-30/16-24 (cal) SkiErg
3) 20-40m (10m segments) Sled push/backwards drag
4) 300-400m Row
5) 12-15 DB Bench presses + 1 set Toes-to-bars*
6) Rest

This is a single unbroken set for reps on HSPU and toes-to-bars
Set TRX or rings on the sled to drag it backwards (walking backwards, not arm-over-arm). This should be fairly heavy.
Challenging weight you can do for 15 reps at least on the 1st round and at least 12 reps on following rounds, e.g. 2 x 22.5/15kg (50/35lbs)
Flow. 1st 2-minutes: SB over the shoulders + HSPU, next 2-minutes: SkiErg, etc. There is a 2-minute rest at the end of each round (station 6).
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:45, leaving at least 0:15 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. HSPU, leading into ski erg) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (HSPUs/sled) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight
HSPUs → Kipping HSPU → DB Strict press @ moderate weight
SkiErg/Row → reduce calories/distance as needed
Sled push/Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
DB Bench press → find a weight you can do 15 reps with on the 1st round
Toes-to-Bar → Toes-to-rings → Hanging knee raises → V-ups

AMRAP 10

2-4-6-8-10...etc
Deadlift 60/40kg
Push-Ups
Hang Dumbell Snatch 15/10kg