Handstand holds

2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)
Rest 1 to 2 minutes between each round

Power snatch

8 – 10 x 5 (TnG) @ 45+%1RM Power snatch

– Rest as needed between sets –

Intent. Work on maintaining your technique and rhythm on heavier touch-and-go sets. Aim to connect each rep together smoothly and pay special attention to catching the bar in a strong power position on each rep. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Note. You can do these “bolted” or without moving your feet. This can be an effective and fast style for cycling, especially the lighter-weight power snatches.
Weight. Only go as heavy as where you can still move through the set without pausing. Start @ 45%1RM Power snatch, then build up from there to see how heavy you can go and still move smoothly

2-3sets:

10+10 Db row
10+10 Db seated press
10+10 bulgarian split squat

A. Lämpö
3-4x (kevyt)
3 vetoa
3 voimatempaus taskulta
3 valakyykky
3 shots press

B. Työsarja 1
5x 1+1
Tempaus riipusta polven alta

C. Työsarja 2
5x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot (raskas)
3x3

Back squat
5-5-5-5-5 increasing weight, start @60%
Then
2x10 @80% of heaviest 5

20 rounds for time
1 power clean 85/55kg
2 c2b

Time cap 8 min

Temppuilua ja keskiviikon bonukset

10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

4 intervals, alternate A1/A2

A1. In a 7:00 window

21 Thrusters (UB) @ see options
15 Chest-to-bar pull-ups (UB)
9 Shuttle runs*
+
Row @ 5km pace for the remaining time

• 1 Shuttle run is 7.62m out + 7.62m back

A2. In a 7:00 window
21/15 (cal) Row
15 Chest-to-bar pull-ups (UB)
9 Thrusters (UB) @ see options
+
BikeErg @ 98-102%FTP20 for the remaining time
– Rest* 4:00-5:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Weight options. You should be able to do all sets unbroken
Thruster. 30/20kg, 43/30kg, 52.5/35kg

Bench press 4x3