Clean and jerk

7 to 10 x 1 @ 65-75%, go EMOM

– These are deload sets, stick to the percentage range

skill 1/3

4 rounds:
1.30min easy bike
set of skill movement
-20s rest
set of skill movement

Warm Up
45-90 min zone 2 cardio work (50-70% effort)
3-4 rounds
3-5 min of rowing (vetotahti 18-22)
3-5 min of ski erg (vetotahti 22-32 vähän tyylistä ja liikeradasta riippuen)
3-5 min of bike erg (65-75 rpm vastuksesta riippuen)
3-5 min of jog (pitää pystyä puhumaan tahdilla)

Tarkoitus on tehdä kevyttä treeniä, pitkähkö pätkä. Määrittele ajankäyttö tuntuman mukaan mitä kroppa ja mieli kaipaa.
rakennetaan pohjaa ja samalla tämä päivä on kevyempi päivä 4 kovan treenin ohella. Älä kuluta itseäsi vaan palauttele. Muista syödä ja
tankata myös hyvin että jaksaminen säilyy. Tänään myös oiva päivä lisätä jtn assareita mitä tuntuu että kehosi kaipaa.
tai tehdä kehonhuoltoa esimerkiksi putkirullailun tai vaikka jonkun ohjatun huoltotunnin kautta.

Yhtälailla tämä treeni voi olla ulkona hölkkä/sauvakävely/pyöräily/perinteisen hiihto/luistelua tms sekoitus näistä. Käytä mielikuvista mutta pidä
teho matalana.

4 sets of 6 strict seated overhead presses

2min lepo

5 sets
10 Double DB Shoulder Press
3/3 Alligator Roll + V-Ups

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to 3RM

A2. Strict chin up, rest 2:00 before A1
Build to 3RM

– Build to 3RM for the day. Previous weeks heavy sets should give you a good gauge of where to target for your 3RM

Back squat

4 x 4 @ 80+%, rest 3:00-4:00 b/t sets

– Do your first set @ or around 80%1RM backs squat and build up over the remaining sets if moving well

AMRAP 40

1000m BikeErg
50 Double-unders
500/400m Row
24m DB Walking lunges @ 1 x 32.5/22.5kg (70/50lbs)
500/400m SkiErg

Overview. Another long, continuous conditioning piece built around steady machine work with simple movements layered in. Your goal is consistent rounds and controlled breathing from start to finish.
Effort. Work at a steady 7–8/10. You should be working consistently, breathing hard but under control, and able to keep moving without breaks. If you feel the need to rest/slow down early in the workout, the opening pace was too aggressive. Aim not to break either the DUs or lunges, rather pace as needed on the machines.
Feel. Heart rate will be high for this piece but breathing should still stay controlled throughout. Legs will feel progressively fatigued from the machines and lunges. The effort should feel steady but demanding.
Adaptation. Builds aerobic capacity and long-duration durability. Trains pacing discipline, efficiency in cyclical movements, and the ability to sustain output across mixed modalities without full recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace stay consistent across the full 40 minutes?
– Which movement caused the most fatigue/were hardest over time?
– Were you able to keep transitions smooth, or did you start to slow down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/Row/SkiErg → 400m Run, 32/26 (cal) Air bike OR repeat one of the other machines
Double-unders → reduce reps to 30 or 40/round → Speed rope steps
DB walking lunge → Lighter DB: 27.5/20kg (60/45lbs), 22.5/15kg (59/35lbs), 15/10kg (35/20lbs)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top