21 – 15 - 9:

• VATSALIHAKSET
• YLEISLIIKE

For time

• 10 dumbbell push presses
• 10 kipping pull-ups
• 10 burpees
• 30 double-unders

For Time in minutes:

66 Deadlifts (50/30 kg)
66 Box Jumps (60/50 cm)
66 Kettlebell Swings (24/16 kg)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (25/15 kg)
66 Wall Ball Shots (9/6 kg)
66 Burpees
66 Double-Unders

Tempausliikkeitä kepillä, tangolla 15kg ja 19kg. Mobilityliikkeitä.

For time

• 30 GHD hip extensions
• 25 GHD sit-ups
• Max-reps box jumps

Rest 2 minutes between rounds.

Hieman hiotaan ja vaihdellaan nyt treenirytmiä/voimaharjoitus malleja. Ei suurta muutosta koska se on havaittu toimivaksi ja kokonaisuuden rytmityksessä. Rytmitys menee nyt näin loppuvuoden osalta.
viikot 48+49 reipasta menoa, 50 viikolla erilainen kokonaisuus ja vähän keveämpää, Viikko 51 taas painetaan ja viikko 52 (jouluviikko levätään kunnolla ja lataillaan akkuja. 2-4treeniä sinne oman tarpeen mukaan)

4 Rounds for time

400m Run
8 Thrusters @ 70/47.5kg (155/105lbs)
16 Chest-to-bar pull-ups

Time cap. 20:00

SESSION NOTES
Overview. This triplet tests your ability to hold your pace while managing rising heart rate and fatigue. This movement combo will get you breathing hard from the 1st round. The challenge is executing smooth and repeatable rounds, not red-lining early.
Strategy. Start the first run at a pace you can hold onto on later rounds. Aim for thrusters to be unbroken or no more than 2 sets. Don’t rush them, find a good rhythm and breathe through the set. On chest-to-bars, go for 1-3, consistent, sets (rather break early than get stuck later). Use the transitions to recover: walk the last meters of the run before thrusters, take a breath before chest-to-bars but get straight back into the run after.
Instructions. Set up equipment 2-3m apart to allow for smooth transitions (this is your built-in rest).
Debrief.
– Did your pacing on the runs support the other movements?
– Which movement got challenging first, and why?
– Were your round times consistent?
– What one small change would make you more efficient next time?
Movement options.
Run → 500m Row or SkiErg, 1000m BikeErg
Thrusters → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be fairly heavy weights that you can still finish in no more than 2 sets each round.
Chest-to-bar pull-ups → reduce reps to 12 → Regular pull-ups (12 or 16) → Jumping pull-ups (12 or 16)

1) 200 m run
2) 10 pushup

-T2B, toes to rings
-handstand strength (wall walk)

10 Rounds, E1:00-1:30

5 Hang squat 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.