Partner wod

Buy in:
1000m Run (relay, switch every 200m)

Then AMRAP 20 Minutes (YG,IG)
10 Lying to standing Rope Climb
20 Synchron Medball Clean@9/6kg
20 Partner Medball Sit-up
20 Synchron Medball Burpee

Cash Out:
1600m Bike (relay, switch every 400m)

Rx+: 4 Rope Climb, Medball@12/9kg

TC: 32 min.

5 x 2 + 1 x 65kg

8min

6+6 1 jalan lantionnosto
20s+ 20s sivulankku kierrolla
20s kupera kivi

6-8 Intervals

A1. AMRAP 1:30
5 Power cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
5 Chest-to-bar pull-ups

A2. AMRAP 1:30
5 Push jerks @ 61/43kg (135/95lbs)
5 Box jump overs, 24/20″
5 Toes-to-bars

– Rest 1:30 between intervals –

Flow. Alternate A1 / A2

Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:30 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions to control the pace. Fast singles in the power clean is probably a good idea but don’t hesitate to touch-and-go if your fitness can back it up.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Chest-to-bar → Pull-ups → Jumping pull-ups
Toes-to-bar → Toes-to-rings → Hanging knee raises

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 90 sec perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

Squats

A) FS 1RM Test

• Build Up To Max 1RM

raskaat nostot esim. 92% -> 98% -> 101-105%
*pitkät levot minimi 3min

B) Back Squat

• 4x2 @80-85%

Clean & Jerk

E3MOM X5:

• 12 Cal Echo
• 15-12-9-6-3 C&J

1st round: 30kg
2nd: 40kg
3rd: 45kg
4th: 60kg
5th: 65kg

Accessories

A) Core

3x2min On/1min Off:

• 10 V-Up
• 8 T2B

B) 3-4 Rounds For Quality:

• 15/15 Weighted Calf Raise
• 30-45s/leg Copenhagen Plank

Warm-up 00:30 / 00:30 x 8:
1) Good morning / Hang clean pull
2) bench press
3) Hang muscle clean / Hang power clean
4) FS / Hang clean

Every 2 mins x 7 (moderate to heavy):
1 clean pull + 1 Hang power clean + 1 High hang squat clean

Every 3 mins x 4 (RIR 3):
10 military bench press

EMOM 6 min:
1) 8-10 DDB thruster (22,5 kg)
2) 8-10 DB snatch (22,5 kg)

Liike eteenpäin liukuva.

Penkin päällä tai selkä penkin reunalla.

Lepo 1min sarjojen välissä