A:
Skill Primer
Halted Clean Deadlift, Muscle Clean & Pause Split Jerk (Split) (5-8 sets x 1+2+2 / 0:03 pause below knees)

B:
Pause Clean, Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75% / 0:03 pause below knees)

Partner Workout

A) AMRAP 15 mins
Partner 1 - Max Cal row
Partner 2 - 1 round of :
4-6-8-10-12 … etc (Both partners must complete the given set before advancing to the set with higher rep )
Box jump @60/50cm
burpee Pull up
dumbell squat @2x22,5/15kg
When the triplet is done, switch!

REST 3 mins

B) AMRAP 15 mins (You Go, I Go)
10-20-30-40-50…
Cal row
DB alt . Renegade row (total reps)
Double under (each, one person completes first)
Dumbell deadlift @2x22,5/15kg

3 Rounds for time

400m Run
10 Front squats @ 83/61kg (185/135lbs)
15 Handstand push-ups
20 GHD sit-ups

Time cap. 16:00

Overview. A piece like this will be decided in the middle round (2). They will be the hardest ones to keep your pace. Start your 1st round deliberately (use the transitions to control your pace) to set yourself up for success in those middle rounds. Your aim is to be able to still keep a good pace on your final 400m run.
Strategy. You cannot win the workout in the 1st round = Be intentional from the start. Aim for no faster than your 5km pace on the 1st run, you can then pick it up from there if needed (but this is something you might be able to hold on to). The FS is intended as moderate heavy where you can still get through the sets unbroken. You can break the HSPU up to 1-3 sets, depending on ability (if more than 3 sets, choose a movement option from below). GHDs are intended to be done unbroken.
The 1st 100m often feel the hardest on the run after other movements. Get yourself going ASAP and use those 1st 100m to find your rhythm.
Tips.
– Keep your eyes up (looking straight ahead) on the run, this will have a significant impact on your posture and running economy.
– It’s helpful to think about “pumping” the elbows back to keep your cadence/rhythm (the legs will follow)
– Squat clean the 1st rep on the FS, then move at a steady/fast pace through the repetitions.
– Make sure you don’t kick up too close to the wall where you can’t be efficient with your descent/kip on the HSPUs
– Play with hip placement on the pads on the GHD SUs to see what works best for you
Instructions. You can run on a runner or outside.
Debrief.
– How was your pacing in each movement?
– How did your run pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run → Other monostructural (500m Row/SkiErg or 1000m BikeErg)
Front squat → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). The intent is to be able to do the sets unbroken (with little rest before)
Handstand push-up → reduce reps (10/round) → Deficit push-ups, 6” (parallette, plates, mats) → Push-ups → Kneeling push-ups
GHD sit-up → GHD sit-up to parallel → V-ups → Ab-mat sit-ups

Snatch

3-5 x 1 @ continue to build up from 3 - position, go EMOM

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 68+%, Go every 1:30-2:00

Muscle snatch + Overhead squat

5 x 1+2 @ 50+%, go EMOM

AMRAP 12

30 Box step-Ups 24"/20"
10 push-ups
20 squat W/KB
10 V-Ups

LÄMMITTELY

10:00 Minuuttia:
:45s Vapaavalintainen ergometri
8+8 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
8 Curtsykyykky vuorojaloin
8+8 Bird dog lattialla
10-20 Deadbug lisäpainolla, kiertäen

Kokeile liikkeet läpi ja valitse sopivat painot.

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KUNTOHARJOITUS

5 Kierrosta,
A)
4:00 min vapaavalintainen ergometri (kevyt)

B)
4:00 min “AMRAP”
5+5 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
10 Curtsykyykky vuorojaloin
10+10 Bird dog lattialla
10-20 Deadbug lisäpainolla, kiertäen

Jatka AMRAPia aina siitä mihin jäit edellisellä kierroksella.

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HUOMIOITA

Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

For Time

4 rounds:
200m run / 10x10m shuttle run jossei juoksulaitetta
15 wall ball @9/6kg

Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
3min soutu
3min pyörä
3min hiihto

Tee kerran B-osion liikkeet läpi.

Harjoitus, 3 kierrosta (Syke 60–75%/HR max)

A) 6 min: ergo vaihtuu kierrosten välissä
B) 6 min: AMRAP

8 Syväkyykyssä käden nosto kohti kattoa; pieni paino kädessä, käsi nousee suorana vartalon edestä
8 Rintarangan kierto; konttausasennossa, käsi kiertää kohti kattoa
8+8 Yhden jalan maastaveto; nosta tukijalka suoraksi penkin päälle kasakkakyykky-tyylisesti

Tee liikkeet rauhallisesti ja jatka aina siitä, mihin edellisellä kierroksella jäit.

Harjoituksessa vuorotellaan osiota A ja B. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joka kehittää myös liikkuvuutta. Tee harjoitus alusta loppuun tasaisella ja maltillisella tahdilla, jotta syke pysyy pk-alueella.