10min Warm-up:
Easy bike

For time:
2min ON / 1min OFF, accumulate 200cal
- OFF = active recovery

10min Cooldown:
Easy bike

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
3x[2+2+4]@30% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 3x[1+2+1+1]@60 jerk-% , rest btw sets 2min *example of rise 50-55%

RDL *sn grip
3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2-3x[2+2+2+2]@33% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
2+2+2@barbell, 2+2+2@up to 70% sn-%, rest btw sets 2min *example of rise 50-60-65%

RDL *jerk grip
3x5@50%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS

5-minute BikeErg @ increasing pace each minute
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
In between sets, practise double-unders
+
2 rounds @ workout weight
4 Thrusters
4 Power cleans
4 Overhead squats
4 Push jerks
4 Front squats
4 Bar facing burpees
20 Double-unders
* This is not a complex, reset briefly on the ground between each movement.

DEADLIFT

1x20
3x10

Every 3min

• vika tätä! 🔥

8 Sets

200m @ 1 mile pace
200m @ Jog/walk recovery

Pace. Run your first 200m @ your 1-mile pace. This pace will be faster than your 5k effort from last week, but you may need to estimate around what the exact pacing should be. Either stay at the same pace or run a little faster on the following 200s if you feel you can maintain a bit faster. The short rest between repeats will challenge your stamina/endurance but if you choose the right pace, you should be able to hang on for all 8 runs. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).
Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilise oxygen. Learn to feel your pace on the runs.
Feel. This should feel like you are working hard but are still in control. Each repeat should be very hard, but the jog/walk recovery should be enough to allow you to maintain your effort.

FOR TIME

8 bmu
20 wall ball @9kg
6 bmu
20 wall ball
4 bmu
20 wall ball
2 bmu

6 total sets alternating between A and B

A) AMRAP 4 min.
500/400m row/ski or 1000/800m bike erg
In the remaining time AMRAP of:
6 target burpee
9 toes to bar
12 air squat

-rest 2 min. between-

B) AMRAP 4 min.
500/400m row/ski or 1000/800m bike erg
In the remaining time AMRAP of:
12 alternating DB snatch@22,5/15 kg
9 box jump@60/50cm
6 kipping HSPU / HR push up

10 min E2MOM:
• 3 Power Cleans
• 2 Front Squats
• 1 Jerk
Start light; increase weight to finish as heavy as possible.

Block Jerk

2 x 2 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%