3 Sets of

3:00 @ RPE 7/10
– rest 0:30 –
6 x 0:40 hard / 0:20 easy

– Rest 3:00 between sets –

Set 1 – Air/Echo bike
Set 2 – Run or Row
Set 3 – Row or SkiErg

Number of intervals in a set. You should have at least 1 interval in reserve (IIR) on each set (this means you could have maintained the same pace for one more interval if you had to). A good way to approach this is to have 3 IIR on the 1st set, 2 IIR on the 2nd set and 1 IIR on the final set. Only complete the final 3 intervals in a set IF you can still maintain your pace/power.

Pacing the set. The 3:00 pre-load is the setup = do not sprint this. Move at a pace you could keep for 20:00. For the 40/20s, you are looking for a hard, repeatable output for the 40s work intervals and light, easy pace for the 20s (vs resting them in the last block). Stop the set early IF your power drops significantly, your mechanics fall apart, or you are forced to stop completely during the 20-second rest.

SESSION NOTES
Overview. Progressing from last week (similar to the previous block), we are moving from 30/15s to 40/20. This is the second week of our Pre-Loaded “Rønnestad” micro-intervals. By adding the 3-minute pre-load before the micro-intervals, we eliminate the cardiovascular “lag” from the 1st intervals in each set, meaning every work interval counts toward improving your maximal aerobic capacity.

Effort.Work at RPE 7/10 for the 3:00 Pre-load. Work at RPE 8.5-9/10 for the 40-second intervals. Work at RPE 3/10 for the 20-second active rests. You should always feel like you could complete at least one or two more intervals at your working pace.

Feel.The 3-minute pre-load should feel like a strong, controlled warm-up effort. However, once the 40/20s begin, the 20-second rest will feel like it goes too quickly. Your breath rate should rise quickly and stay high for the whole set. Changing modalities between sets will keep specific muscle groups from burning out, but your lungs/heart will be working at maximum capacity across all three sets.

Adaptation.
Maximal aerobic capacity (VO2max) via central cardiovascular gains (increased stroke volume and cardiac output). Faster O2 kinetics and improved fatigue resistance.

Debrief.
– Did you hold back enough on the 3:00 pre-load so you didn’t burn out?
– Were you able to stay moving during the 20s recoveries?
– Did you hold the same pace/power across the micro-intervals?
– What went well overall and what can you improve next time?

Movement options. You can replace a machine with another one as needed OR can choose to stay in a single machine all the way through (although this will put more emphasis on muscle fatigue)

Snatch

2-Position snatch (Floor + Hang above the knee)

4 to 6 x 1+1 @ 72+%, Go every 1:00-1:30

– This is an unbroken set of full snatch from the floor + hang snatch (above the knee), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

Penkki 2x2x90%

Dippi 4x6-10 TAI Kapea penkki 4x6-10

Leuanveto TAI Kehonpainosoutu 3x amrap
-vastaote

Voima
E2MOM, 5rds
Strict pull up 2-4

5rds: 30/30s
Sit up

Metcon
21-15-9
Ring row
Goblet squat

4x
8min ON/2min OFF

Ski
Bike
Row
Echo

Jerk dip + drive 3x3+3

Power clean and push jerk

10-9-8-7-6-5-4-3-2-1 Power clean
1-2-3-4-5-6-7-8-9-10 Push jerk

– Rest as needed between rounds –
* Each round is to be done unbroken as touch-and-go (i.e. 10 PC + 1 PJ, 9 PC + 2 PJ, 8 PC + 3 PJ etc.)

Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from cleans to jerks. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then snatch barbell warm up
1st round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x muscle snatch + power snatch + hang snatch @35-50%
6x power snatch + hang snatch + snatch @60-85%
3x3 snatch pull @90-100%
rest 1.5-2.5 min bwn sets

Strenght
Pause Back Squat 3x3reps@60-65-70%
rest 2-3 min bwn sets
then 5 min emom of:
2 Back squat@75-85%

Metcon
2 sets
2 rounds for time
12 deadlifts @70/47.5kg (masters 45+ 60/42.5kg)
9 hang power cleans
6 stoh
rest 1:1 bwn set (time target is 2.30-3 min, cap 3.5min)
tee mavet niin että 11, sit pikku tauko, 1 dl into x-reps of hang cleans, tauko tai ei, ja stohhit perään)

21min
Jokaisella 3min: (koko ajan kiinni tangossa)
6 mave
5 hang power clean
4 front squat
3 push press
2 squat clean

For time:

3 rounds:
30 cal row
10 Bar muscle up

-REST 3-

** 3 rounds**:
30cal row
15 strict HSPU

-REST 3-

3 rounds:
10 Bar muscle up
15 strict HSPU

Originally appeared in Morning Chalk up