3 rounds
10 c2b
10 fs 75/50kg
10 burpees

120 min

1.Jonin HSPU-ohjelma week 7, #2
A. 5 x 1-2 strict HSPU no abmat / 1 abmat, rest 90 sec between sets > abmat, 5*2

B. 4 rounds as supersets, rest 2.5 min between sets:
B1. Strict press w/DBs, 8/side, halfway walk 15 meters w/ DBs OH
4*15 lbs
B2. Weighted C2B, 3+ reps
3*7.5 2*4*7.5 5*7.5kg

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow
C. Warm up for and perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bar
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic Power Test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Result: 4.30, 4.30, 4.45

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Result: 3 rounds + 8 power snatch
2.05, 1.50, 1.45

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Avg/max HR 180/188

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

120 min

1.Weightlifting
A. Clean and jerk – Build to a 1RM for the day
Result: 67.5 kg

2.Strength
A. Back Squat – Build to an 8 RM for the day

3.SPP (Conditioning)
A. “21 – 15 – 9 Complex”
For time > for time & quality:
8 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
7 cleans @ 70/47.5kg (155/105lbs) > 35 kg
6 snatches @ 70/47.5kg (155/105lbs) > 35 kg
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Time Cap. 10 minutes (2014 Games event cap was 7 minutes) > no time cap
Result: 15.55
160/176

4.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140
B. Shoulder Recovery Flow

Aamu: 110 min

1.Jonin HSPU-ohjelma, week 6, #2
A. 5 x 6-8 strict HSPU, abmat + 10 kg plate, rest 1.5 min between sets
6 7 7 7 7 reps

B. 4 rounds as supersets
B1. Single arm DB row, 10 reps/side
40 45 45 45 lbs
B2. Tricep extension w/band
purple band

2.Weightlifting
A. Clean and jerk – (12 to 15) x (2+1) @ 65+%, go every 60-90 seconds.

3.Strength
A. Sumo deadlift – 4 x 3+ reps @ 82.5-87.5%, rest 1-2 minutes before A2
3*3*100 7*100 kg

Iltapäivä: 90 min

1.Skill / gymnastics
A. HSW practice for 20 min

B. EMOM for 12 min:
1) Strict T2B / 10 reps
2) Chin up hold / 20 sec
3) HS hold facing the wall / 30 sec

C. 3 rounds for quality:
25 sec hollow hold into 20 hollow rock

3.Conditioning
A. 2 sets of 2 x 1000m Row @ 0:04 – 0:10 faster than avg. 500 m pace for 5 km (see notes below), w/ 30 sec rest between intervals, 5 min rest between sets > scaled to aerobic/lactate threshold
Times: 2.13.4, 2.11.5, 2.07.4, 2.05,3 / 500 m

Aamu: 80 min

1.Skill: HSW practice for 40 min

2.Aerobic work: easy AB for 20 min
131/147, 47-49 rpm, 129 cal

Ilta: 110 min

1.Skill
A. Ring MU practice for 45 min
Progressions
8 ring muscle ups

2.Conditioning
A. 3 rounds of (7 x 60 seconds work)
(1) – For max reps, Wall ball @ 9/6kg (20/14lbs) / 12 12 12
(2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 10 10 12
(3) – For max reps, Box jump, 24/20″ / 12 12 12
(4) – For max reps, Push press @ 35/25kg (75/55lbs) > pull up, 10 10 12
(5) – For max calories, Assault bike or row / AB 10 10 12
(6) – For max reps, Burpee / 12 12 12
(7) – For max reps, Double-unders / 30 30 30
Recover for 3 – 5 minutes between 7 minute rounds
162/184, avg HR/round 168/169/174

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

FOR TIME:

• 50 ALTERNATING KB SNATCHES 20KG
• 5 ROPECLIMBS
• 40 ALTERNATING KB SNATCHES 20KG
• 4 ROPECLIMBS
• 30 ALTERNATING KB SNATCHES 20KG
• 3 ROPECLIMBS
• 20 ALTERNATING KB SNATCHES 20KG
• 2 ROPECLIMBS
• 10 ALTERNATING KB SNATCHES 20KG
• 1 ROPECLIMB

Aamu: 120 min

Skill: HSW practice for 20 min

1.Weightlifting
A. Clean + front squat + jerk – (12 to 15) x (1+2+1) @ 65+%, go every 60-90 seconds.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 55 57,5

2.Strength
A. Rotate through A1 / A2 / A3 for 4 rounds
A1. Back Squat – 8+ reps @ 74-79%, rest 1-2 minutes before A2
Last set 12 reps
A2. Strict dip – 8+ reps @ AHAFA, rest 1-2 minutes before A3 >
Ring support hold for 25 sec
A3. Strict chin up – 5+ reps @ AHAFA, rest 1-2 minutes before A1
3*5*5 kg 8*5 kg

Ilta: 80 min

1.Strength
A. 3 sets of:
A1. 20 sec hollow hold into 20 hollow rock
A2. Body levers - bent single leg - 6 reps
A3. GHD hip extension - 15 reps
A4. Windshield wipers (lying) - 20 reps

B. 3 sets of:
B1. Side lateral raise
15*2,5 kg
B2. Bicep curls
10*20 10*15 lbs 10*15 lbs
B3. Sliders fwrd + bcwrd 10 + 10 m

2.Conditioning
Main set
A. 2 sets of 3 x 750m Row @ 0:04 – 0:10 faster than avg. 500m pace for 5km (see notes below), w/ 45 sec rest between intervals, 5 min rest between sets > scaled to aerobic threshold training
2.17.7, 2.15.0, 2.13.4, 2.10.2, 2.08.6, 2.07.0 /500 m

4.Walk for 5 minutes

110 min

1.Jonin HSPU-ohjelma, week 4, #2
A. 1 x max reps strict HSPU 1 abmat
Result: 4 reps

B. 3 x 15 push up

2.Skill: BMU practice for 30 min
14 bar muscle ups

3.Conditioning
A. 6 x (2 minutes work : 2 minutes recovery)
AMRAP
5 Pull ups
10 Push ups > not done
15 air squats
9 Deadlifts @ 70/47.5kg (155/105lbs) > 40 kg
7 Hang power cleans @ 70/47.5kg (155/105lbs) > 40 kg
5 Push jerks @ 70/47.5kg (155/105lbs) > 40 kg

Results:
1) 1 + 3 pull up
2) 1 + 4 pull up
3) 1 + 4 pull up
4) 1 + 4 pull up
5) 1 + 3 pull up
6) 1 + 4 pull up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Aamu: 135 min

1.Jonin HSPU-ohjelma, week 3, #2
A. Metcon: 10 - 1 strict HSPU UB, 2 abmats
Result: 12.10

B. 3 rounds as supersets, 2 min recovery
B1. Strict press with KBs 8/side
3*8 kg
B2. Strict C2B AMAP - 1-2
9 8 6

1.Weightlifting
A. Clean + front squat + jerk – (12 to 15) x (2+1+1) @ 65+%, go every 60-90 seconds.
45 45 47,5 / 47,5 50 50 / 50 52,5 52,5 / 52,5 52,5 52,5

2.Strength
A. Rotate through A1 / A2 / A3 for 4 rounds
A1. Back Squat – 8+ reps @ 72-75%, rest 1-2 minutes before A2
A2. Strict dip – 8+ reps @ AHAFA, rest 1-2 minutes before A3
4*8

Ilta: 75min

1.Strength
A1. 20 sec hollow hold into 20 sec hollow rock
A2. Body levers - bent single leg - 3*6 reps
A3. GHD hipe extension - 3*12 reps
A4. Strict T2B - 3*8 reps

B1. Bicep curls, 3*8/side
15 20 20 lbs
B2. Side lateral raise
3*12*2.5 kg

3.Conditioning
Warm up
A. Row 2 rounds: 1 min on : 1 min off
Round 1 – low rate (<24 strokes per minute (spm)), gradually increase power
Round 2 – medium rate (24-28spm), gradually increase power

Main set
A. 2 sets of 4 x 500m Row @ 0:04 to 0:10 faster than avg. 500m pace for 5km (see notes below), w/ 30 sec rest between intervals, 5 min rest between sets > scaled to aerobic threshold training
2.19.3, 2.18.6, 2.17.5, 2.16.3, 2.15.6, 2.13.7, 2.13.0, 2.11.1

Aamu: 70 min
Cycling for 70 min
24.0 km
129/151
21.2/36.3 km/h

Ilta: 120 min

1.Skill: ring MU practice for 60 min
Progressions
11 muscle ups

2.Conditioning
A. 4 x (5 minutes work : 2 minutes recovery)
(1) – For max reps, Wall ball @ 9/6kg (20/14lbs) > 10 lbs, 4*15 reps
(2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 4*10 reps
(3) – For max reps, Box jump, 24/20″ / 4*15 reps
(4) – For max reps, Push press > T2B, 4*10 reps
(5) – For max calories, Assault bike or row / 11 10 11 11 cal AB

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140