Back squat

Build to heavy 3 (H3) @ RPE 8 (85-88%, 2 RIR)
+
2 x 6 @ RPE 7 (75-80%, 3 RIR), rest 3:00 b/t sets

– Build to a heavy 3 (H3) @ 2 RIR (around 85-88%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H3 set, you have 2 back-off sets of 6 reps @ 75-80%1RM back squat

10-15min hölkkä

2x 1000m 3min palautuksella
5min lepo
3x 400m 1min palautuksella

3x
AMRAP 10 (3min rest)

15/10 Cal (Row-Ski-Bike)
6 Shuttle Runs

For time:
20-15-10-5 cals of
Row
Bike
Ski

*split jerk alternately within the set and start the next set with the other leg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min

LÄMMITTELY

10:00 Minuuttia:
:45s Erg
3 Vauhtipunnerrusta
4-6 Leuanvetoa
5/5 1-Käden arnold press pienellä paussilla ylhäällä
5+5 Sivulankkurutistusta coepenhagen -pidossa

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KUNTOHARJOITUS

20:00 minuuttia:
3 Vauhtipunnerrusta (raskas)
6-10 Leuanvetoa
8/8 1-Käden arnold press pienellä paussilla ylhäällä
10+10 Sivulankkurutistusta coepenhagen -pidossa

:30s-60s lepo liikkeiden välillä.

Finisher:
3 Kierrosta,
:45s 1-Käden overhead pito käsipainolla, oikea
:15s lepo
:45s 1-Käden overhead pito käsipainolla, vasen
:15s Lepo
:45s Meritähtirutistukset
:15s lepo

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HUOMIOITA

Harjoituksen tarkoitus on kehittää erityisesti ylävartalon voimaa ja hieman voimakestävyyttä. Tavoite on pysyä liikkeellä tasaisella tahdilla koko työajan. Hyvin onnistuneessa harjoituksessa saat tehtyä toistot putkeen hyvän poltteen kanssa ja toistoja jäisi aina tankkiin 2-3 toistoa.

AMRAP 12
1-2-3-4-5-etc.
Squat cleans @ 83/61kg
Wall walks
– Rest 8:00 –
AMRAP 8
4 Bar muscle ups
8 Shoulder to overheads @ 61/43kg
12/8 (cal) SkiErg

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practice consistency on the cleans under fatigue.
Do your best on the 2nd piece to keep the bMUs and STOHs in unbroken sets. Control the pace with the SkiErg and transitions.
Strategy. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).
IF you can keep the bMUs and STOHs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).
Tips.
– Make sure to get a proper set up for each clean, your lower back will thank you
– Try to make all the wall walks look identical, same amount of steps each rep (up and down)
– Focus on the leg drive in the STOHs, trying to save your triceps for the muscle-ups
– It might be useful to put more effort into the pull in the BMU to land higher, aiming to make it easier for your tired triceps. It will probably get your heart rate higher but you might find it worth it if your triceps are getting smoked.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing through each AMRAP?
– At what round did part A start to get hard?
– How did your SkiErg pace progress as the AMRAP 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.
Squat clean → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs). This is intended to be a moderate heavy weight you want to do as singles.
Wall walk → Increase reps only every other round → Wall walk ½ way
SkiErg → Other machine of choice for same calories
STOH → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

Yoke carry

5 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

Bench Press

Cluster Sets

• 2.2.2 @70%
• 2.1.1 @75%

• 2x 1.1.1 @80-85%

• Eli esim eka setti: 2 reppiä (rest 20s) 2 reppiä (rest 20s) 2 reppiä
  Samalla kaavalla kaikki setit. Lepoa 2-3min settien välissä

CF Games Event 2

For Time:

• 20 Wall Walk
• 10 DB S2OH @25kg (oikeesti 70lbs)
• 20 DU Crossover
• 30 T2B
• 20 DU Crossover
• 10 DB S2OH
• 20 DU Crossover
• 30 T2B
• 20 DU Crossover
• 10 DB S2OH

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