MODERATE-HEAVY WEEK 7/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side + 10× BIRD DOG *2sec hold each reps + Plate RUSSIAN TWIST PRESS

5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..

10-15× BARBELL BACK RACK ELBOW ROTATIONS tee eka kierroksella
*/and/
10-15× BARBELL FRONT RACK ELBOW ROTATIONS *tee toisella kierroksella - mikäli seisten eturäkistä helppo, tee kyynärpään kierrot kyykyssä :)

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

5×/side WORLD'S GREATEST STRETCH TO EXTENDED PYRAMID

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video: Bird Dog
https://www.instagram.com/reel/DUd3d5wEmSq/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==
video: Russian Twist Press

video: Deadman To Barbarian

video: Goblet Curtsy Squat

video: Back Rack Elbow Rotations

video: Front Rack Elbow Rotations
https://www.instagram.com/reel/DL-N9ajM7L5/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

MUSCLE SNATCH
2×3@barbell, 1@find your 1RM of the day! rest 2-3min

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SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 2× 1+1+1@50%, sn-%, rest 2min

POWER SNATCH
2×3@barbell, 1@find your 1RM of the day!, rest 2-3min

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BACK SQUAT
1@up to 80-85%, 2×1@85-90%, rest 2-3min

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SNATCH PULL *use straps
2×2@85%, sn dl-%, rest 2-3min

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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 rounds

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10+10× Barbell Wide (snatch) Grip BENT OVER ROW + UPRIGHT ROW snatch grip *bent over: tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

/BOR sn-/cl-grip on alternate weeks/

10+10× Barbell clean Grip BENT OVER ROW + UPRIGHT ROW clean or narrow grip *bent over: työntöote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa alavatsaa - 2s pito rinnalla.

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10× NARROW SUMO DEFICIT RDL *varpaat suoraan eteenpäin - tuntemus alaselkään

/rdl / back extension on alternate weeks/

10× WEIGHTED BACK EXTENSION + 10 sec hold last rep *low back, kuorma yläselän päälle

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10× BEHIND the NECK PULL DOWN *wide grip

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video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

video: Barbell snatch grip Upright Row

video: Narrow Sumo Deficit RDL *laita jalat pikkasen kapeammalle kuin videolla

video: BTN PullDown

lepo 1,5-2min tai sen aikaa kun pari tekee

LÄMMITTELY
2 kierrosta - 45s./20s.
1. Soutu
2. Ylivienti vk
3. Kyykky trx naruilla
4. Sivukävely vk
5. LLA-punnerrus
6. Pull over selinmakuulla (+ jalkojen lasku)

VOIMA
4 x 4-6 penkkipunnerrus tangolla

AMRAP 10 min
10 + 10 x russian twist
10 x trx-soutu
5 + 5 x boksille nousu
5 + 5 yhden käden heilautus
10m + 10m tarjoilijakävely

AMRAP8
8 alt pistols
16 crossing mountain climber

AMRAP8
8 alt DBL DB/KB front rack box step up
16 bicyle abs

Deadlift

3 x 3 @ 82+% (2-3 RIR), rest 3:00 between sets

2 mins ON/ 1 min OFF x 12 sets (alt btw A & B & C )

A: 24/18 cal machine + max rep Box step up with medball @50cm

B: 80m dual KB front rack carry + max rep Med Ball up-down + G2OH @9/6kg

C: 20 KB snatch ( 10/10) + max rep strict burpee pull up

AMRAP 40

500m Row / SkiErg (alt)
15 Burpees over the rower / 100m KB Farmer’s walk @ 2 x 32/24kg (70/53lbs) (alt)
400m Run

– Rest 1:00 between rounds –

SESSION NOTES
Overview. A long conditioning piece built around repeatable rounds, not max effort. Each round has one machine, one middle station, and one run, with the middle station alternating between burpees over the rower and a farmer’s walk. The goal is to settle into a pace you can hold for the full 40 minutes, use the 1:00 rest to reset, and avoid letting any single station push you over the threshold.

Session RPE. Work around 7–8/10. You should be moving with purpose, but not racing someone.

Feel. Breathing should rise early and stay elevated, especially on the burpee rounds. The farmer’s walk rounds will feel more controlled, but grip and posture will start to matter more as the workout goes on. Be mindful that you could get dizzy after the carry if you start the run too fast. Focus on always starting the run straight-away, even if you need to go a bit easier at first and build up.

Adaptation. Builds aerobic capacity and mixed-modal durability. Train your ability to repeat moderate-long efforts with short rest and manage breathing across cyclical work and running.

Debrief.
– How consistent were your round times across the 40 minutes?
– Which middle station felt harder?
– Did the 1:00 rest help you reset, or did fatigue keep carrying over?
– What pacing adjustment would help you stay more consistent next time?
– What two (2) things can you be proud of in this session?

Movement options.
Row/Ski → if needed do only one of the machines
Run → BikeErg 1000m
Burpees over rower → Burpees
KB FW → lighter KBs

10 min E2MOM:
• 3 Front Squats
• 3 Back Squat
Using one barbell on the rack, start with 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.

run 800m
50 pull-ups
100 push-ups
150 air squats
run 800m

TC 38min

@90% Max
3-5 min rest