Snatch pull

3 x 3 @ 85+%1RM snatch, go every 2:30-3:00

Clean and jerk

7-10 x 1 @ 70+%, go EMOM

Power snatch + Deep power snatch + Snatch

5 to 7 x 1+1+1 @ 60+%, Go every 1:30-2:00

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

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

Run intervals

3-4 x 1200m @ 5k pace

– Rest 2:00 between repeats –

+
Rest as needed, then:
4 x 200m @ mile to 800m pace

– Walk 200m for recovery –

5k pace. Use your pace from the 5k time trial from the previous block. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Mile pace. You can take either 1600m or 1500m (if you’re more familiar with this distance) as a reference point here. If you’re unsure of the pace, don’t worry, the intent is what matters here: These should be fast but not forced repeats to build confidence in your legs, even when they’re tired.

Number of intervals. Start with a number of intervals you can finish well. Only do the final one if pace and mechanics stay consistent.

SESSION NOTES
Overview.Progressing from the previous block to 1200m repeats at 5k pace. As the distance starts to get longer now, it becomes even more important to be disciplined with pacing from the start.

The 200m repeats are similar to the last block but you can build from a mile to 800m pace this week.

Effort.1200s at RPE 8-8.5/10. They should feel strong and controlled, not like a time trial. You should finish each rep knowing you can repeat the same pace after 2:00 rest.

200s at RPE 8.5-9/10. Fast and sharp, but still relaxed. Walk the full 200m recovery so each rep can be clean.

Feel.The 1200s should feel like controlled race-pace work. You are running hard, but you should not feel like you’re pushing the pace from the start. The first half of each rep should feel controlled; the second half should take more focus to hold the same pace.

The 200s should feel fast but relaxed. You are not sprinting; you are practicing faster running while already carrying fatigue from the 1200s. Stay tall, relaxed, and smooth.

Adaptation.Develops 5k-specific pacing, aerobic strength, and fatigue resistance. The 200s add speed maintenance and running economy so you can still move well after sustained race-pace work.

Execution notes.Know your target splits before starting. Keep the first 400m of each 1200 under control, settle through the middle, and avoid forcing the final 200m just to save the split. For the 200s, focus on quick cadence, relaxed shoulders, and smooth acceleration rather than all-out speed. Choose 3 or 4 × 1200m based on pace quality.

Debrief.
– How consistent were your 1200m splits?
– Did the 5k pace feel controlled or forced?
– How did your mechanics feel on the 200s after the longer reps?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 1500m Row or SkiErg repeats OR 3000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

Tyveto pys ap 2s. Pys yp 2s. Pys ap 2s.+loppuveto
3sarjaa
-3 @90%

Rive pys ap+Ylöst.
3sarjaa
-3+1 @80%
3sarjaa
-2+1 @85-90%

For time
100 ghd situps
25 m handstand walk
200 double under

Split as needed

Rive riip yp+Ylöst. Pys saksiin 3s.
4sarjaa
-3+3 @60-65%

Run intervals

6 x 400m @ 5k pace

– Rest 1:00 between intervals –

5k pace. Use your pace from the 5k time trial from last block. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

SESSION NOTES
Overview.This is a deload week on our run progression. Even though the volume is reduced, avoid the temptation to push the pace too much (as this would negate the intent of a deload). The goal is not to sprint the reps, but to work on controlled speed and repeatability at a pace you could hold for a hard 5k effort.

Effort. Work at RPE 8-8.5/10. Each 400m should feel strong and purposeful, not like a max effort.

Feel. The first 3-4 reps should feel smooth and almost too manageable. The 1:00 rest is just enough recovery to keep quality high, but not enough to feel fresh. While the last reps will feel harder, the intent today is to have an easier session to be ready for the next 4 weeks of training.

Adaptation. Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping good mechanics.

Execution notes.Use the first rep to lock into pace, not to test your fitness. Keep each 400m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:00 rest, then start the next rep on time.

Debrief.
– How consistent were your 400m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– Did your running mechanics change through the sets or did you stay consistent ?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 500m Row or SkiErg repeats OR 1000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).