Pystypunnerrus Max3

Vipunostot sivuille 2x20

Pystysoutu käsipainoilla 2x20

Pystypunnerrus 3 x Amrap
-kuorma 60% päivän Max3:sta

Ring Muscle-up Drills / Capacity

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Back squat 5x3

Bench press

4 x 8 @ 76+%1RM, rest 2:30-3:00 b/t sets

High hang snatch

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

Front foot elevated back rack reverse lunge

3 x 7/side @ RPE 8, rest 2:30 b/t sets

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.

Deadlift

4 x 5 @ 75+%1RM, rest 3:00 b/t sets

Back squat 2,2,1