Zone 2 effort. Building your engine.
5min Ski
2:00 Rest
4min Ski
1:30 Rest
3min Ski
1:00 Rest
2min Ski
:30 Rest
1min Ski
1min Rest
5min AB
2:00 Rest
4min AB
1:30 Rest
3min AB
1:00 Rest
2min AB
:30 Rest
1min AB

WORKOUT 1

MODERATE HEAVY WEEK 13/13

WARM UP n.15-20min SAMA

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SNATCH
1@lähestyminen aloituspainoon (90-95%) pal 1min

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CLEAN + JERK
1+1@lähestyminen aloituspainoon (90-95%) pal 2min

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FRONT SQUAT
3@nousu työnnön aloitusrautaan pal 2min

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SNATCH PULL
4-5x1@85-90% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE

5 rounds in teams of 3:
30s Ski
15 GHD Sit-ups
- Once the first team member is done with ski and moves on to the GHD, the next team member can start 30s ski and then move on to the GHD as soon as it's free. Same goes with 3rd member. You can deside how hard you wanna push with the ski.

WARM-UP

3 rounds of:
:45s row or bike erg
6+6 1-Arm overhead lunges
6+6 1-Arm dumbbell snatch
6+6 1-Arm overheadsquat
3-6 Burpee box jumps
18 Starfish crunches

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SNATCH

3 sets of 2 @ 70%
2 sets of 2 @ 74%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 70%
2 sets @ 74%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

3 sets of 4 @ 74%
Lift every 2:30.

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OPTIONAL (Bonus)

Accessory work:

3-5 rounds of:
4-8 Strict weighted pull-ups
10+10 Seated Z-press
15 Banded glute bridges
15 Jack knives
20 Weighted hip extensions on GHD
*Not for time

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories row (:45s)
2) 8 Burpee box jumps (:30s)
3) 14/11 Calories bike erg
4) 10 Dumbbell snatches, alternating arms (:30s)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge
Rest as Needed b/t Sets

AMRAP30 w/ partner, YGIG, divide anyhow
60 cal row
50 double kb deadlift (2x24 / 2x16)
40 stoh (50/35)
30 high box jump (75/60)
20 T2B
10 wall walk

"BikeErg Workouts Lactate Clearance"

10x (40 Sec Seated Sprint on High Damper, 20 Sec Easy Recovery)
3 Min Easy
-Rest 2 Min-

8x (40Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)
3 Min Easy
-Rest 2 Min-

6x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)
3 Min Easy
-Rest 2 Min-

4x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)
3 Min Easy
Time: 46 Min

*with partner/ against the wall

-1-2 push your legs off the wall and try to find balance
*pushing with fingers against the ground

For time with a partner

42-30-18
double kettlebell cleans
toes to bar

rest 3 min.

42-30-18
double KB front squats
push ups

rest 3 min.

42-30-18
double KB push presses
Box step up (total reps)

@2x24/16 kg

Rx+:
21-15-9 kipping HSPU for push ups

Time cap: 30 min.