E4MOM x6:
a) 200-400m run
b) 1-2 rope climb / 2-4 lying to standing / 30-45s ankle lock training
8-12 (elevated) push up
10-15 air squat

Tavoitetyöaika 1:30-1:45, TC: 2min / intervalli

Skaalaus
- Köydet pitäisi tulla 30-45s, skaalaa korkeutta niin, että pääset hallitusti alas.
- Punnerruksiin sellainen variaatio, että pystyt tekemään ne alkuun parissa osassa. Loppua kohti saa pilkkoutua useampaan settiin.

Run intervals

4 x 1200m @ 5k pace

– 1:30 rest between repeats –

Overview. We are progressing from 800m to 1200m repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 1200m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 1200m.
Feel. Steady during the 1200m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions as well as short(ish) recovery, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.

Snatch high pull + Snatch, go every 1:30-2:00

2 x 2+2 @ 72-76%
2 x 2+2 @ 78-82%
2 x 1+2 @ 82-86%
3-5 x 0+2-3 @ 78-82%

– Build up within the percentage range on each set if moving well
– Use the snatch high pull to focus on pulling the bar as high as you can
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– Drop the bar between each rep on the snatch, reset and go
– The final 3-5 sets are just 2-3 snatches (no high pull)

E7MOM x 6

Set 1, 3, 5:
- 300m Run
- 5 C&J @65kg
- 300m Run
- 5 C&J @65kg

Set 2, 4, 6:
- 1000m Row
- 30 Wall balls

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 15-20 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset
- 45-60s SB Bearhug Hold
- 10-15 Ring Row (jalat korotettu)

*rest 2min between rounds

10 rounds

10kcal eco bike
5+5 alternate DB snatch 15 kg
15 alternate v-ups
30sec plank

3x3 @ 120kg

1x6 @ 100kg

Romanian Deadlift 3x6 @ 80kg

For 15 minutes

• 5 thrusters
• 10 toes-to-bars

• 15 burpees

• ♀ 115 lb

• ♂ 165 lb

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups