Gymnastics

A) rMU Practice for 5-10min

B) 4 Rounds:

• 1 Set Of rMU
• 50 DU
• HSW Ramp (one way) +5-10m

+2min Easy Bike Between Rounds

T2B

EMOM 15:

1-10: ”X” T2B (Enemmän ku viime vkolla)
11-15: ”X” V-Up (Sama ku T2B)

Bodybuilding

A) 3-4x Superset

• 1 Set Banded Pull Up (pitkä)
• 15-20 Banded High Pull

*Rest 2-3min between rounds

B) 3-4x For Quality:

• 10-15 Feet Elevated Ring Row
• 15-20 Banded Face Pull

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH + OHS
2+2+2@barbell, 2+2+2@up to 81-84%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

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video: SNATCH PULL to HIP

Kehonpainoa ja laitetta

Trapbar deadlift

Front Squat

E3MOM X6:

1-2: 6 Reps @75%
3-4: 4 Reps @80%
5-6: 2 Reps @85+%

Gymnastics

EMOM 12:

1: 1 Set of rMU
2: 20m HSW
3: 45s Ski (PK-VK Kynnys)

*Kässärissä 5m edestakasin x4. Keskity nopeeseen kääntymiseen (sillain että jalat käy maassa ja käännyt)

3-4 Rounds:

• 5-10 Ring Pull Up + 20-30s Chin Over Rings Hold

rest 30s

• 10-15 Ring Push Up + 30-45s Ring Plank Hold

Rest 2min

Strength

3-4 Rounds For Quality:

• 10-15 DB Romanian Deadlift
• 10-15 Banded GHD Hip Ext. +20-30s Hold
• 45-60s SB Bearhug Hold

*Rest as needed

WU

Speeds

CF
Perushuttua
Mavea jossain muodossa

LÄMMITTELY
Kiertoharjoitus - 2 x 45s./20s.
1. Uimari
2. Pull over kp (jalat mukaan)
3. Seinällä pystypunnerrus
4. Rullan päällä kuminauhalla veto ylhäältä
5. Käden avaus kylkimakuulla vk

n. 60-90s./liike
- Roikkuminen
- Renkailla rintakehän avaus
- Boksilla rinnan alaspainallus
- Kylkimakuulla ristikkäisten raajojen ojennus

VOIMA
3 x 12 rengassoutu
Lepää 60-90s. sarjojen välissä

HIIT 1
3 x 30s./15s.
1. Tempaus vuorokäsin kp
2. Lankku (+jalkojen avaus)

HIIT 2
3 x 30s./15s.
1. Stepperin/boksin ylitys
2. Jalkojen siirto kk yli

TT Qualifier 2

AMRAP 8

• 2-4-6-8… Power Clean
• 4-8-12-16… T2B

@65kg

Clean Pull

• 4x1

@110-120%
*E3MOM

Front Squat

E3MOM x4-5:

• 3 FS @85-90%

Accessories

4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 60s KB fr. Carry
• 45-60s Spanish Squat Hold

*rest as needed

4 Interval sets

A1. AMRAP 6
500m Row
+
In the remaining time AMRAP
35 Double-unders
9 Thrusters @ 43/30kg (95/65lbs)

A2. 2 x AMRAP (3:00 work / 1:00 rest)
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)
12 Chest-to-bar pull-ups
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)

A3. 4 x AMRAP (1:30 work / 0:30 rest)
20/15 (cal) Row
+
Max reps in the remaining time of:
1/3 – Thrusters @ 43/30kg (95/65lbs)
2/4 – Double-unders

A4. 8 x AMRAP (0:45 work / 0:15 rest)
1/5 – Row for calories
2/6 – Burpees over the rower
3/7 – Air bike for calories
4/8 – Chest-to-bar pull-ups

– Rest 3:00 between sets –

Session overview. Descending (duration/interval) aerobic capacity intervals. Each part is 6-minutes of work, broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).

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

Session RPE/Feel. 9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.

Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.

Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → 1000m BikeErg or 500m SkiErg / same calories as row on BikeErg or SkiErg
Double-unders → reduce reps (25) → Speed rope skips
Thrusters / OH walking lunge → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs), weight you can do unbroken (with effort)
Air bike → SkiErg or BikeErg for same calories
Chest-to-bar pull-ups → reduce reps (8/round) → Regular pull-ups → Jumping pull-ups

Yläkropan huoltava, 32 minuutin peruskestävyysharjoitus

Lämmittely
3min soutu, jonka jälkeen 8 perhonen
3min hiihto, jonka jälkeen 60 sekuntia yläselän rullaus
3min pyörä, jonka jälkeen 4+4 rintarangan avaus

Harjoitus, EMOM 32min (Syke 60–75%/HR max)

4 kierrosta: 1min työaika, 20sek vaihtoaika

1. pyörä
2. soutu
3. hiihto
4. perhonen; penkillä selinmakuulla + pienet lisäpainot
5. yläselän rullaus ja ojennus; foam-rullalla
6. rintarangan avaus; konttausasennossa

Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.