LÄMMITTELY
2 kierrosta - 60s./liike
1. AKK - kobra
2. Lisko + sivutaivutus
3. 90/90 pyöräytys ja kurotus eteen + takana lantion ojennus
4. 90/90 takajalan vienti eteen (+ nousu)
5. Päinmakuulla käsien veto + kääntö

VOIMA
3 kierrosta
8 x/käsi tuettu kulmasoutu
8 x punnerrus
8 x/puoli vk kierto seisten
Lepää kierrosten välissä n. 60-90s.

AMRAP 10min
10 x etuheilautus
10 x lankussa kuulan siirto
20m farmers walk 1 kk
10 x/jalka yhden jalan lantionnosto

Osana voima kiertoharjotusta.

Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

20-18-16-14-12-10-8-6-4-2 for time:
• Dual Kettlebell Deadlifts 2×53/35#
• Goblet Walking Lunge 53/35#
• GHD Sit-ups
The goblet walking lunge uses one kettlebell. Each step is a rep. If you don’t have a GHD machine, decline bench sit-ups or weighted abmat sit-ups are similar movements. Goal: 20 min.

Hang power clean

4 x 3 @ RPE 8 / 2 RIR, go Every 2:00-2:30

3 Rounds, each for time

30/22 (cal) SkiErg
21* Hang power cleans / Front squats / Push jerks @ 70/47.5kg
15m
12 DB box step overs, 24/20” @ 2 x 22.5/15kg
3 Rope climbs

– Rest 1:00 between rounds –

Target time. < 21:00 (including rests)

Rnd 1: HPC, Rnd 2: FS, Rnd 3: PJ

TIMECAP 28:00

Overview. Three (3) rounds with 1:00 rest in-between. By adding that short rest, we’re asking you to push harder on each round. Each round brings a different challenge with the rotating barbell movement. 1st round will be more grippy, second one more legs/harder to breath and the final one will be shoulders. Of course there is the accumulating fatigue and increasing HR through the piece as well.
Pacing. You’re looking for a pretty hard ski pace to start on the 1st 2 rounds, on the final one you might need to back-off a bit so as to save the triceps for the jerks. The dream is to do all barbell movements unbroken but you might need to break them to 2-3 sets. If yes, don’t push the sets too close to failure and keep yourself accountable (clock or # of breaths) on the rests as they can easily stretch out to be unnecessarily long.
Aim to keep the HSW unbroken (or if in segments then each segment UB). Take a tactical break on the box step overs if needed for grip/breathing, so that you can get your 1st rope climb in right after.
Use the rest to recover: 1) Big exhales (to blow out some CO2 and regain control of your breath), 2) flush your mouth with a carb drink, 3) re-focus on the next round
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up the HSW to be a single 15m/50’ stretch but if not possible, just break it to 2 x 7.62m/25’ segments.
Debrief.
– How was your pacing overall across the rounds?
– Were you able to stay consistent? Was there a barbell movement that was harder/easier than others?
– How were your rest and 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.
SkiErg → Row/BikeErg/Run same calories
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), you should be able to finish each movement with no more than 3 sets, ideally 1-2
Handstand walk → Wall walks (5 reps/round)
DB box over → Lower box or lighter DBs
Rope climbs → Reduce reps (1 or 2/round)

40 minuutin peruskestävyysharjoitus

Lämmittely
Tee yksi osio kerrallaan. Työaika per osio on 3min.

1) 45 sek hiihto + 4-6 rengassoutu
2) 45 sek pyörä + 4-6 punnerrus
3) 45 sek soutu + 4–6 sit up

Harjoitus (Syke 60–75%/HR max)
Kaikki osiot kerran läpi. Työaika 12min per osio, 2 min lepo osioiden välissä.

1) hiihto + joka kolmas minuutti 8-12 rengassoutu
2) pyörä + joka kolmas minuutti 8-12 punnerrus
3) soutu + joka kolmas minuutti 8–12 sit up

Harjoitus on peruskestävyysharjoitus, jossa syke voi hetkellisesti nousta vauhtikestävyysalueelle. Jokaisen ergon pariksi on määritelty liikkeet, jotka suoritetaan joka kolmas minuutti (3, 6, 9, 12). Suorita harjoitus tasaiseen tahtiin. Harjoituksen pitää edetä helposti.

Set 1: 5 Reps @80%
Set 2: 3 Reps @85%
Set 3: 2+ Reps @90%

Syklin toinen viikko, käynnistellään hommat keskiraskailla/terävillä tempauksilla ja perään pudotellaan raskasta kyykkyä takaa. Ei maksimiin ellei ole aivan lentokeli!
tähän väliin tulee sit 3 viikkoa ennen kuin otetaan seuraavan ja vikan kerran ykkönen takakyykkyyn. Sen jälkeen on voimien osalta keveämpi jakso ja aletaan hoiteleen Terwan karsintoja marraskuussa!

Alternate B1/B2

B1. KB front rack box step up– 3 × 10/side @ RPE 7-8 (2–3 RIR), rest 1:00 before B2

B2. GHD hip extension – 3 × 12–15 @ RPE 7 (3 RIR), tempo 2011, rest 2:00 before B1