Back squat

Build to heavy 3 (H3) @ 2 RIR (84-89%)
+
3-4 x 3 @ 85-90%H3, Rest 3:00 b/t sets

WU

CF
Every 2.5min x 12
Squat & squat carry
Plank hold
Floor press

Rest
32min emom
7-11 cal Bike
9-15 C2b/ pull up
5-7 Shuttle run
7 DB Thrusters as heavy as possible ub
7-11 cal Bike
9-15 T2b
5-7 Shuttle run
30-50 DU

45min laadukkaasti

500m hölkkä/kone
6-8 Arnold's press
6-8 Painon siirto lankussa
6+6 Yhden käden rengassoutu
Submax käsilläseisonta
6+6 Askelkyykky taakse
6+6 Landmine

Run intervals

12 x 400m @ 5k pace

– 0:30 rest between repeats –

Overview. We are progressing from 200m to 400m repeats @ 5k pace with only slightly longer recoveries. You’ll now need to maintain your 5k pace for twice as long but on the other hand, you don’t need to get up to speed as many times as last week (accelerating to speed costs more energy than cruising at speed).
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 400m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 400m.
Feel. Steady and sharp during the 400m repeat. The challenge comes from the cumulative fatigue over many repetitions and the very short rest, which prevents full recovery and keeps your heart and breathing rates high. RPE will increase from approximately 7/10 to 9/10 throughout the session.
Debrief.
– How was your pacing through the session?
– How much did you feel you recovered on the bike recovery intervals?
– Which movements felt easier, which ones harder? Did any bring up your HR more than others? How was your breathing when that happened?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

EMOM 32

1) 8-12 SB squats
2) 4-8 Ring muscle-ups
3) 15-25 GHD sit-ups / Weighted Sit-Ups
4) Rest
5) 4-8 Single arm DB Devil’s presses, alt
6) 2-4 Rope climbs
7) 2-4 Handstand walks,7.62m OR HSW ramp
8) Rest

Weights.
SB squats → 68/45kg, lighter if needed, see other options in session notes
Single arm DB Devil’s presses → 32.5/22.5kg, 27.5/20kg, 22.5/15kg

Overview. The primary focus of these sessions is your movement-specific work capacity. Throughout the block, we’ll tackle challenging movements in these EMOM formats.

Adaptation. Improve your movement-specific work capacity. Improve durability.

Feel. EMOM should be a challenging grind where you can still keep moving (RPE 7-8.5/10). Aim to maintain your repetitions throughout.
Debrief.
– How did you find these movements for you? Which ones were easier and which ones more challenging? Why?
– Were you able to keep a steady grind through each piece?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SB squats → Dual KB front squat @ 2 x 32/24kg or 24/16kg or 16/12kg → Front squat @ 83/61kg
Ring muscle up → Bar muscle ups → Chest-to-bar pull ups or pull ups (5-20)
Rope climb → Pull to standing from the floor (4-8)
HSW → 4-8 Wall walks
GHD sit-ups → GHD sit-up to parallel

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 set, max reps pull up

17 wall ball
5 snatch 29kg
17 abmat sit up
5 STOH 29kg
17 pull up
5 C&J 29kg
17 BJOB
5 OHS 29kg
17 lunge steps 2x12kg kb
5 cluster 29kg
17 KBS 24kg
5 wall walk
17 goblet squat 24kg
5 muscle clean 29kg
17x5m shuttle run
5 SDLHP 29kg
17 push up
5 devils press 2x12,5kg db
1985m row

Split as needed

Result reps or round

In Pairs: You Go I Go
5x Amraps
6min on/1min off

(FULL ROUNDS)

Double dumbell
10x Deadlift
8x Hang power clean
6x Thrusters
——
With a plate
10x Box step overs
8x Ground to overhead
6x Burpees

(MOVEMENT)

12/10x Row (cal)
10x Push ups
20x Russian twist
——
10x KB Goblet Squat
15x KB Sumo deadlift high pull
10x V-ups
——
12x Wall Balls
10x DB Snatch
8x Burpees

17km ski for time

Do 5 Burpees in every 2min

Start with ski
Time cap 99min