E3:30 x5:
6-10 thruster
5-9 pull up / jumping kipping pull up
4-8 bar over burpee

Tavoitetyöaika ~1,5min / TC 2min / intervalli.

Skaalaus:
- Thustereissa & leuoissa painot / variaatiot niin, että pystyisit freshinä tekemään max. 2 sarjassa. Leuoissa voit myös skaalata määriä tämän mukaan (kuitenkin väh. 5 leukaa/kierros).
- Jos polvivaivoja: Thruster -> power clean & push press/jerk
- Jos olkapäävaivoja Thruster -> front squat

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

Bench press 2rm max

A: Box jumps x30
B: Power clean 2x3+4x2+1 heavy rep
C: Leg press 3-3-3+
D: Bench press 3set @ rpe 7-8
E: Lat pull downs 2set
F: SA cable shoulder flys 1xMax
G: Z-bar preacher curls 1xMax

Shoulder press 5x3

2-3sets:

15-30s chin over bar
15-30s ring support
15-30s L-hang

rest as needed between movements

Shoulder press 3x5, 1x8

AMRAP 10
5 db thrusters @2x22.5/15kg
2 rope climb / 4 zombie climb
60m shuttle run (10m setit)

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

LÄMMITTELY

12:00 Minuuttia:
:45s Vapaavalintainen ergometri
5+5 Tuulimylly
5+5 1-Käden pystypunnerrus kahvakuulalla, pohja ylöspäin
5+5 intarankakierto seinää vasten korkeasta polviasennosta
5 Jefferson curl
5+5 Kasakkakyykkyä
5+5 Bird dog row

Kokeile liikkeet läpi ja valitse sopivat painot.

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KUNTOHARJOITUS

6 Kierrosta,

A)
3:00 min vapaavalintainen ergometri (kevyt)

B1)
3:00 min “AMRAP”
5+5 Tuulimylly
5+5 1-Käden pystypunnerrus kahvakuulalla, pohja ylöspäin
5+5 Rintarankakierto seinää vasten korkeasta polviasennosta

B2)
3:00 min “AMRAP”
5 Jefferson curl
5+5 Kasakkakyykkyä
5+5 Bird dog row

*Vuorottele A ja B1/B2 välillä. (A-B1-A-B2-A-B1-A-B2-A-B1-A-B2) Harjoituksen kesto: 36:00 minuuttia)

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HUOMIOITA
Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.