plank + side plank TABATA

10' EMOM
1: 10 wall ball
2: 5/5 gorilla row

Squat Clean

Warm up
2 rounds:
10 Ground to overhead
10 air squats
10 front rack opener
5+5 kazak squats
20 rubber band passthrough
20 pull apart

Emom 6 @20-35% (C&J 1RM)
2 muscle clean
2 power clean
2 front squat

E2mom 10 @ 40-60%
1 power clean pause at receive
1 front squat w/ 3sec pause at bottom
1 high recived squat clean

20 min @65%->
1 Squat Clean

EMOM x 40:
A) row
B) skierg
C) airbike

For time

1600m Run
800m SkiErg
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
30m Burpee broad jumps

1200m Run
800m Row
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

800m Run
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

Time cap. 40:00

Pace. The aim is to get through the workout at a pace where you don’t have to stop (beyond strategic breaks) anywhere. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Don’t hesitate to break the wall balls up a bit as needed but keep the lunges unbroken. Steady work through the burpees.

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.

Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your set breakdown on wall balls and rings?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 3600/2400/1600m
Row/SkiErg → Any other monostructural movement
DB Walking lunges → 27.5/17.5kg (60/40lbs), 22.5/15kg (50/35lbs)
Wall balls → lighter ball

lepää sarjojen välissä 1-2min

Pystypunnerrus 2,2,2,2

Nousevat painot

Power clean + split jerk

6 x 1+2 @ 65-70%, go EMOM

– Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can

Warm up,10min:
:30 machine
5 samson
5+5 spider
10 plate deadlift
10 plate strict press
10 plate row
5 plate ground to overhead

Every 2 min x3 kierrosta:
1: 15 (low) kb swing + 15 deadlift
2: 15 ring row + 15 air squat
3: 15 straight leg + arm overhead plate sit up + 30 r.twist
4: 15 push up + 15 bent over row @2x db
5: 8 cal sprint -> vaihtele laitetta kierroksilla! Tarkoitus tehdä nopea ja hapottava suoritus, jotta jää pidempi lepo ennen uutta kierrosta.

-perinteinen emom treeni, mutta nyt vain suoritetaan aina kaksi liikettä putkeen joka alkava KAKSI MINUUTTINEN, ja loppuaika huilitaan.
-treenissä suoritat aina kunkin numeron kohdalla olevat liikkeet putkeen, ja vasta sitten huilit lopun kahden minuutin ajasta ennen kun siirryt toiseen liikepariin.
-tee liikkeet puhtaasti, ja ennemmin aina 5-7 hyvää toistoa, ravistelut-tyylillä (esim renkaat/punnerrus), kuin liian monta huonolla tekniikalla sinne päin.

8min E2MOM
8,6,4,2 Shoulder Press
Recommended weight:
60,70,80,90% 1RM

Paused Benc Press, every rep at least 2 sec pause on chest

6 x 3, building

Go every 2:30