Snatch

3 Waves of:
35 Double-unders (before each Snatch set)
3-2-1 Snatch

Rest 3:00 b/t waves

Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.

Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

Notes (A).
– This a sports specific weightlifting piece
– Drop the bar between each rep on the Snatch
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave

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

On friday we squat

Back squat
work up to a 85-90% single
1.1.1.1.1
. = 2 min 30 sec brake

Front Squat
work up to heavy single 90-95%
1.1.1.1.1
. = 2 min 30 sec brake

Paused Front Squat
After last single, lower the weight to around 60% then:
3x3

2 sec Pause at the bottom of each rep

** HSW Speed** – 2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

4 rounds, set every 1:30
6 Push Presses
8 Bent over Rows

3 Rounds YGIG/round
10 Landmine half kneeling press R+L
10 Landmine row R+L

Finisher
10-5 Bicep Curls
5-10 Tricep extensions

Barbell does not touch the ground

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

1) e3:00 x4:
10 boksille/korokkeelle nousu @tanko niskassa
12 hauiskääntö @tanko
12 pystypunnerrus @tanko

2) kaverin kanssa kierros kerrallaan:
10-8-6-4-2:
Kiekonnosto
Thruster
R.twist (1toisto =kummatkin kyljet)
Burpee kiekolle hyppy

*toinen tekee ensin kaikki liikkeet 10 toistolla, sen jälkeen toinen. Sitten toinen tekee kaikki toistot 8 toistolla, sen jälkeen toinen jne

Hang squat snatch, 3 sets

6 – 8 (TnG) @ 45+%1RM snatch

– Rest as needed between sets –

Intent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Note. You can do these “bolted” or without moving your feet. This can be an effective and fast style for cycling, and can help with the balance
Weight. Only go as heavy as where you can still move through the set without pausing. Start @ 45%1RM snatch, then build up from there to see how heavy you can go and still move smoothly.

Bench press 10x2
kakkosia nousevilla