🐳🐋🐬🦭🐟
Laadukkaasti You Swim, I Swim
30min ajan

Uinti laiturilta toiselle, hölkkä takaisin lähtölaiturille jossa kahvakuulaheilautuksia niin monta kuin jaksaa
”Unbroken”

Front Squat (Wendler Week 1)
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Partner Workout (You GO, I GO )

5 rounds for time
20 sand bag squat @45/30kg
30 box jumps@60/50cm
40 USA swing@24/16kg
Every 3 mins complete 25/20 machine cals!
Start with the machine at 0:00!

Timecap: 35 mins

WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×2× 1+1+1+1@barbell, rest 1min

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SNATCH + SNATCH from KNEE + DIP SNATCH all snatch with a pause in the catch 1–2 seconds, snatch from knee = hartialinja tangon etupuolella, tasapaino koko jalalla
1×2× 1+1+1@barbell, 6× 1+1+1@58-61-64-61-64-67%, sn-%, rest 2min

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BACK SQUAT + DB's RDL *tee DB's Romanian DeadLift heti kyykyn perään, valitse sellainen kuorma, että jaksat tehdä toistot hyvällä tekniikalla - jalkaterät suoraan eteenpäin - tuntemus takareisi, pakara, alaselkä
3× 3+10 reps@80%, bs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Snatch

video: DB's Romanian DeadLift = RDL

video: Wide-Stance Jump-Squat to Close-Stance

Back squat 4×5

AMRAP30

• Yhden käden heiluri x 30 (15 per käsi)
• Farmarikävely 1 kuula 40m (20 per käsi)
• Rive x 30 (15 per käsi)
• Räkkipito kävely 40m (20 per käsi)
• Tempaus x 30 (15 per käsi)
• Yläräkkipito kävely 40m (20 per käsi)
• Kyykky + hyppy yhdistelmä x 30

Partner Workout (You GO, I GO )

5 rounds for time
20 sand bag squat @45/30kg
30 box jumps@60/50cm
40 USA swing@24/16kg

Every 3 mins complete 25/20 machine cals!
Start with the machine at 0:00!

Timecap: 32mins

2 Sets of

10 x 0:30 work / 0:15 rest

– Rest 3:00 between sets –

Set 1 – Air/Echo bike
Set 2 – 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.

SESSION NOTES
Overview. This week is a deload in our “Ronnestad” short Vo2max interval progression (reduced volume, keeping intensity). You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but things will get harder from the 2nd set (and if not, you’re not going fast enough).

Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles.

Effort.Work at RPE 8.5–9.5/10. Set 1 should finish with about 3 intervals in reserve, and set 2 with about 2 intervals in reserve. You should always feel like you could complete at least one more interval at the same pace. If power drops, cadence falls apart, or technique changes, stop the set rather than forcing extra reps.

Feel.The first few intervals should feel controlled, but the short rest catches up quickly. Breathing rises and stays high as 15 seconds is not enough time to recover fully. The bike is the hardest but also first set which should make it manageable. Row and Ski are not quite as bad in themselves but fatigue and discomfort will accumulate across the sets.

Adaptation.
Develop your aerobic power and fatigue resistance. The short recoveries help keep oxygen demand high while allowing just enough rest to maintain quality output.

Debrief.
– Did you hold the same pace/power across each set?
– How many intervals in reserve did you finish with on each machine?
– Which machine/set was the hardest for you?
– 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)

LIGHT-MODERATE WEEK 1/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen vatsaharjoite kuin viimeksi.

*jos tuntuu ettei keksi vaihtelua lämmittelyyn, niin alla muutamia linkkejä, joista variaatioita löytyy. Valitse 3-4 erilaista itsellesi sopivaa liikkuvuusharjoitetta, toistot 5-10×.

DYNAMIC WARM UP / HIP & SPINE MOBILITY:
https://www.instagram.com/p/DaxTX6QMQ9t/

https://www.instagram.com/p/DaIvRvoDCOB/?img_index=1

https://www.instagram.com/p/DaQePhKDiYD/?img_index=1

https://www.instagram.com/p/DaEV0bTCbL_/?img_index=2

https://www.instagram.com/p/DZuziPgN_QO/

https://www.instagram.com/p/Dax7rN5DLkE/?img_index=1

DYNAMIC WARM UP / UPPER BACK & CHEST & SHOULDER MOBILITY:
https://www.instagram.com/p/DZ-HwL_jEHk/?img_index=1

https://www.instagram.com/p/DX_7jIFDGLj/?img_index=1

https://www.instagram.com/p/DZSwsSNtXet/

https://www.instagram.com/p/DY4y7xStjAx/

https://www.instagram.com/p/DYpBaoou41K/

https://www.instagram.com/p/DXy4sQXRMhP/

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CLEAN RACK DELIVERY + MUSCLE CLEAN + FRONT SQUAT + SHOULDER PRESS + PUSH PRESS
2-3× 5+2+2+2+2@barbell, rest 1min

DIP CLEAN HIGH PULL + DIP NINJA CLEAN + PUSH PRESS + SPLIT JERK
*työnnä saksiin jokaisella sarja eripuolelle, ninja = no feet
2× 1+2+2+1@barbell, 3-4× 1+2+2+1@57-65%, jerk-%, rest 2min

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BACK SQUAT + DROP SNATCH *tee drop snatch toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaan terävänä allemenona ja sähäkkänä lukituksena päänyläpuolelle - ei hypitä eteen eikä taakse - lihasten tukema aktiivinen pudotus suoraan alle jalan levityksellä sivulle - flat feet! Tarkoituksena ei ole hakata jalkaa kovaa ja äänellä lattiaan vaan tehokkaan ilmavasti!

3+3@up to 65-70% bs-% + light weight, rest 3-4min

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CLEAN DEADLIFT *use straps
3×4@70-75% cl dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 5+ rep loads, rest 30s between sets

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video: Clean Rack Delivery

video: Dip Clean Pull - Ei ole High Pull -videota, näet videolta lähtökorkeuden ja asennon - tehdään high pullina eli rintalastan korkeudelle

video: Clean Deadlift
At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned back very slightly—any backward lean should be from the hip, not hyperextension of the lower back. Return the bar to the floor under minimal control, maintaining your grip and basic position and posture. Generally the focus is the concentric motion, so the eccentric portion is not emphasized.

video: Supinated Grip Shoulder Press

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

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video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist

Igyg full round for 25mins

5 box jump over
5 hang power clean
5 wallball
5 kb deadlift