LÄMMITTELY
omalla paikalla 2 kierrosta - 45s./liike
• Rangan rullaus - kyykky - rullaus ylös
• Ristikkäinen tuulimylly
• Ylivienti kepillä
• Liskovenytys
• Pöytänosto - eteentaivutus
• 90/90 jalan tuonti eteen ja taakse
• Lantionnosto + kepin vienti pään yli

PAIKKAHARJOITTELU
Tehdään a ja b liikkeet parin kanssa vuorotellen. Lepo pisteiden vaihdon välissä.
2 kierrosta per piste - työ 40s./ vaihto 20s.
Piste 1
a) hiihto
b) soutu
Piste 2
a) goblet squat
b) lankussa olkapää kosketukset
Piste 3
a) vipunostot selinmakuulla
b) vuorikiipeilijä
Piste 4
a) korokkeelle/boksille nousu
b) gorillasoutu

For time

• 6 rounds of
  • 8 box step-overs
  • 12 single-arm dumbbell snatches
  • 48 double-unders

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 20-inch box

Front foot elevated back rack reverse lunge

3 x 7/side @ RPE 8, rest 2:30 b/t sets

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.

5 rounds (15min)
5 Power clean
5 Push jerk
Max. Kipping Pull-ups

1min rest between rounds

Rx 25kg
Result = pull-ups

10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Box Jump Overs 24/20”
• 2 Abmat Sit-ups
• 4 Hang Squat Cleans 75/55#
• 4 Box Jump Overs 24/20”
• 4 Abmat Sit-ups
• 6 Hang Squat Cleans 75/55#
• 6 Box Jump Overs 24/20”
• 6 Abmat Sit-ups
… continue pattern until time.
Goal: complete the round of 14.

3 Rounds for time

400m Run
10 Front squats @ 83/61kg (185/135lbs)
15 Handstand push-ups
20 GHD sit-ups

Time cap. 16:00

Overview. A piece like this will be decided in the middle round (2). They will be the hardest ones to keep your pace. Start your 1st round deliberately (use the transitions to control your pace) to set yourself up for success in those middle rounds. Your aim is to be able to still keep a good pace on your final 400m run.
Strategy. You cannot win the workout in the 1st round = Be intentional from the start. Aim for no faster than your 5km pace on the 1st run, you can then pick it up from there if needed (but this is something you might be able to hold on to). The FS is intended as moderate heavy where you can still get through the sets unbroken. You can break the HSPU up to 1-3 sets, depending on ability (if more than 3 sets, choose a movement option from below). GHDs are intended to be done unbroken.
The 1st 100m often feel the hardest on the run after other movements. Get yourself going ASAP and use those 1st 100m to find your rhythm.
Tips.
– Keep your eyes up (looking straight ahead) on the run, this will have a significant impact on your posture and running economy.
– It’s helpful to think about “pumping” the elbows back to keep your cadence/rhythm (the legs will follow)
– Squat clean the 1st rep on the FS, then move at a steady/fast pace through the repetitions.
– Make sure you don’t kick up too close to the wall where you can’t be efficient with your descent/kip on the HSPUs
– Play with hip placement on the pads on the GHD SUs to see what works best for you
Instructions. You can run on a runner or outside.
Debrief.
– How was your pacing in each movement?
– How did your run pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run → Other monostructural (500m Row/SkiErg or 1000m BikeErg)
Front squat → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). The intent is to be able to do the sets unbroken (with little rest before)
Handstand push-up → reduce reps (10/round) → Deficit push-ups, 6” (parallette, plates, mats) → Push-ups → Kneeling push-ups
GHD sit-up → GHD sit-up to parallel → V-ups → Ab-mat sit-ups

A:
Skill Primer
Low Hang Muscle Snatch & Drop Snatch (5-8 sets x 2+3)

B:
Snatch High Pull & Low Hang Snatch
(8 sets x 1+2 / 60%-75%)

E2MOM x6:
2-4 Power snatch
4-6 No jump burpee
6-8 Kipping jumping pull-up

Valitse sellaiset toistomäärät, että liikkeet menevät noin minuuttiin.

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

Alternate B1/B2

B1. Strict press, rest 2:00 before B2

3 Sets of:
1 @ 88-92%1RM

– Rest 0:20-0:30 –
6 @ 72+%1RM*

B2. Strict pull up, rest 2:00 before B1

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 72+%1RM*

FLOW. 1 strict press @ 88-92%, rest 0:20-30, 6 strict press @ 72+%, rest 2:00, 1 strict pull up @ 88-92%, rest 0:20-30, 6 strict pull up @ 72+%, rest 2:00, etc until 3 sets of each complete

For max reps

• Tabata calorie row
• Tabata AbMat sit-ups
• Tabata box jumps
• Tabata calorie row

♀ 20-inch box
♂ 24-inch box

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.