4 Rounds, each for time

800m Run
12 Toes-to-bars
6 Power clean and jerks @ 82,5/60kg
12 Bar-facing burpees

– Rest 4:00 between rounds –

Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Behind the neck split jerk + Overhead squat

6 to 8 x 1+3 @ 65-80%1RM OHS, go every 2:00-3:00

Mave 3x3

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

-12/10cal row
-12 push-ups
-11,12,13,14 wall ball 8/5-7kg

Pohjois-Savon piirinmestaruus painonnostokisat la 27.1.2024.
Käsityökatu 34-36 B, 78200 Varkaus

punnitus klo 10.00-11.00, kisa 12.00

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

Every 3min x7-10
5 pull ups
10 push ups
15 air squats
Rest of the Time: Easy bike

• eli saat päättää montako kierrosta teet fiiliksen mukaan
• kierros cindya ja loppuaika kolmesta minasta kevyttä pyörää
• tän pitäis olla helppoo ja kivaa! Älä puske liikaa voikkaliikkeissä

Pendlay row 4x8 reps (RPE 7)

3 rounds of:
10 KB swings
10+10 KB side bends
10 alternating DB snatches
20 DB Russian twists
10 Reverse hypers
Rest

*pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁

1-2x1x[1+2]@barbell, 1+2@80%, 2x1x[1+2]@85%, pp-%, rest btw sets 2min *up to example 55-65-70-75%