Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

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

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

Run intervals

4-6 Sets:
800m @ 10km pace
400m @ jog recovery

– Walk/Recover for 4:00 before next part –

4 Sets
200m Stride @ 85-90% effort
200m @ walk/very easy jog recovery

Intent (strides). These are not sprints. The goal is to reinforce relaxed speed, coordination and efficient mechanics after the threshold work.

Execution notes (strides).
– fast but smooth
– relaxed shoulders and hands
– quick cadence
– upright posture

Juoksu

40 min
keskellä 12 min hieman kovempaa

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 2 – 5 Ring muscle-ups, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30-0:40 (3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Strict handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
The final part is optional
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 Rope climbs, Go every 0:40-1:00 (2-3 sets)

• This can be Air or Echo bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Flow. You’ll do all 2 to 3 rounds of a single movement, before moving to the next. (i.e. you’ll do 2-3 x 2-min monostructural + 2-min Ring muscle ups BEFORE moving to 2-3x 2-min monostructural + 2-min TTBs etc.)

Number of rounds. Choose based on how your body is feeling. You can do 2 rounds on some movements and 3 on others (consider also, which movements do you need to work on the most).

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
Ring muscle-up → Seated muscle ups, assist with the feet as needed → Box Russian dips
Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Toes-to-bar → Kipping Toes-to-Bar complex (to work on mechanics) → Hanging knee raises (to work on capacity)
Single leg squat → Pistols to a band → Single leg squats to a box
Rope climb → Pull to standing from the floor (2/climb)

30' AMRAP

Buy in: 60 cal row
Then AMRAP

10m burpee broad jump
20m KB farmer carry
10 push up
20 KB swing

Juoksu

10 min kevyt

4 × 800 m vedot
palautus 400 m kevyt hölkkä

10 min kevyt

Power clean + hang clean + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM, go E1:30-2:00

– Build to a daily max 1+1+1, then 2-4 back-off sets of 1+1+1 @ 80-85% of your daily max.
– Daily max = a max 1+1+1 for the day (with good form), not necessarily your all time max

Paused bench press

4 x 5 @ 78+% (2-3 RIR), rest 3:00 between work sets

Snatch

A) E2MOM X4

• 1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS

@light-moderate

B) E90SEC X4

• 1 Snatch Pull + 1 Low Hang Squat Snatch

@moderate

C) EMOM X4-6

• 1 Low Hang Squat Snatch

@moderate-heavy

Back Squat

• 12 - 10 - 8 - 6

*Rest 3min between
*nousevat painot, pitkät sarjat 2 RIR. Kaks vikaa 1

Metcon

3 Rounds For Time:

• 20 Power Snatch
• 10m OH Lunge

Bar @25kg

Accessories

4 Rounds For Quality:

• 30/30s Copenhagen Plank
• 15-20 Banded Hamstring Curl
• 15 GHD Hip Ext. + 15-20s Hold

Power clean + push jerk

6 x 2+2 @ 70%, go EMOM

– Do each set @ 70% 1RM power clean and jerk
– Drop the bar after the first power clean