DL snatch grip + high snatch pull above knee + snatch pull below knee + very slow down

A)
4 rounds
6/6 single arm front rack reverse lunge + push press @as heavy as possible
4/4 windmill @light

B)
In every 90” x 6 rounds
Double KB complex
6 dead clean
4 alt. strict press
4 hang snatch
6 front squat

C)
2-3 rounds
16 seesaw row
8 hang clean
40 m front rack carry
@same weight

STRENGTH

3 sets of:
2-3 (Weighted) negative chin-up (5-8 seconds eccentric)
Rest 1 minute
6-8 Pike push-up
Rest 1 minute
10-15 Pike compression
Rest 1 minute

Rx+:
4-6 (Weighted) chin-up
Rest 1 minute
6-8 Box pike push-up or 4-6 strict handstand push-up
Rest 1 minute
10 Pike compression + 10/10 russian twist (bw)
Rest 1 minute

WOD

10 Rounds for time
4 Hand release push-up
6 Hanging leg raise
24 Double under/40 Single under

Rx+: Kipping handstand push-up, Toes to bar

Time cap: 12 minutes

ACCESSORY

Zottman curl
3 sets of 10-12 reps

STRENGTH

Every 1:30 x 6 sets
2 Paused back squat
- 3 seconds hold at the bottom
- Same weight across

WOD

3 sets
AMRAP 4 minutes
400/300m row
In the remaining time AMRAP of:
3-6-9-12…
Deadlift (60/43 kg)
Box jump step down (60/50 cm)
-Rest 2 minutes between sets-

Rx+: 500/400m, @85/60 kg

Goal: Finish the round of 9 each set.

ACCESSORY

Jefferson curl to squat on box
3 sets of 5 reps

Four rounds for max reps of:
60s of KB Swings
Rest 60 seconds
60s of Pushups
Rest 60 seconds
60s Box jump
Rest 60 seconds
60s pullups
Rest 60s

Niinkuin kirjoissa kirjoitettu

5x 5+5+5
Bicep curls + Strict press + Bicep curls to strict press

Vipunostot taakse 4x25

Pystypunnerrus käsipainoilla istuen 5x8-15

Vipunostot maaten 3x15-20

Pullover 3x15-20

Find today’s 1RM

For time

1600/1200/800/400m Run
8 – 6 – 4 – 2 Rounds of:
5 Strict pull-ups / Strict toes-to-bars (alt rounds)
10 Push-ups
15 Air squats

Time cap. 45:00

Pace. The aim is to get through the workout at a pace where you don’t have to take any longer breaks. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m by the latest. Steady work through the triplet.

Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your pace through the triplet across the workout?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 4000/3000/2000/1000m OR Row 2000/1500/1000/500m
Alternate rep scheme for triplet → 4/8/12 or 3/6/12 for the triplet
Strict pull-up → Chest-to-bar pull-up → Pull-ups → Ring rows
Strict toes-to-bar → Hanging knee leg raises to 90* → Hanging knee raises → V-ups
Push-up → Incline push-ups