Alternate A1 / A2

A1. Seated strict press – 3 x 6-8 @ 72+%1RM strict press (2 RIR), Rest 1:00 before A2

A2. KB/DB Seal row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before A1

For time:

400m Run (each round)

15 – 12 – 9
Squat cleans @ 70/47.5kg
Strict deficit handstand push-ups*, 3.5/2″

• The intent is for HSPU to match the Clean effort, choose a deficit (or no deficit) that forces you to break them to sets.

Target time. < 14:00 CAP 17:00

Overview. This triplet covers a lot of ground in terms of movement patterns. Each movement represents an opportunity to make up time ( = plan your approach based on your strengths).
Pacing. Aim for a repeatable 400 pace (your best 5km pace is a good reference point). To do well here, you don’t want a big drop-off on the run between the rounds. The cleans will either be touch and go OR most likely quick singles. Make sure to extend at the top on the reps (as it’s VERY easy to cut these short). It’s best to break the HSPU into sets (e.g. 5-5-5 or 3-3-3-3-3, 4-4-4 or 3-3-3-3 and 5-4 or 3-3-3) to avoid getting stuck in the later rounds.
Remember that in a 3 round piece like this, it’s the 2nd round that often feels the worst (but if you can push here you’ll likely get a solid time).

Squat clean → 61/43kg

HSPU → Reduce deficit → Strict HSPU → Kipping HSPU

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 1, 30 min
Upper body strength x 1
Squat - 1855 kg

Gymnastics
MU - 50
BMU -
BFLY - 100
BCTB - 80 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 7/7
Avg. time to bed - 23:10
Avg. hours asleep - 8 h 20 min
Avg. cals/day - 2900

A: Power snatch+ drop snatch+ squat snatch
B:Squat clean doubles
C: Pause Split jerk doubles from rack

Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank

2-1-1-1-2/ 3min rest

Go heavy!

• 2 rds:
  60s. Row/Bike/Run
  10 Ari squat
  10 DB Hang clean + press

• 2 rds:
  30s. Row/Bike/Run
  5 Deadlift
  5 Hang Power clean
  5 Front squat
  5 Push press

• Mobility...

• Work on: Front squat

Leuanvedot ja pressit

EMOM10

Vuorominuutein
3 leuanvetoa
3 pystypunnerrusta

*Leuanvedoissa voi olla lisäpainoa,
Sarjoissa saisi olla noin 1 toistoa varaa.
*molempia viisi sarjaa

Metcon
10km row for time

use moderate pace to start workout and try hold it as long as possible. I think you should lower damper a bit from that you
usually do. Example I use 6 pretty all time , I would go to 5-5.5 on this workout.
SR Pace goal = vetojen määrä per min = lukema oikeassa ylälaidassa tulis olla 22-26 välissä kokoajan, toki alkuun ja loppukirissä
se saa olla ylempänä.

Time target sub 40 min for the man and sub 45 mins for ladys!