6-8 Intervals

A1. AMRAP 1:30
5 Power cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
5 Chest-to-bar pull-ups

A2. AMRAP 1:30
5 Push jerks @ 61/43kg (135/95lbs)
5 Box jump overs, 24/20″
5 Toes-to-bars

– Rest 1:30 between intervals –

Flow. Alternate A1 / A2

Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:30 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions to control the pace. Fast singles in the power clean is probably a good idea but don’t hesitate to touch-and-go if your fitness can back it up.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Chest-to-bar → Pull-ups → Jumping pull-ups
Toes-to-bar → Toes-to-rings → Hanging knee raises

Warm-up 00:30/00:30 x 8:
1) easy row
2) kip swing
3) inchworm burpee
4) air squat

AMRAP 30 min:
15 cal RowErg
12 toes-to-bar
9 burpee box jump over
6 wall walk
9 bar muscle-up
12 DB thruster (22,5 kg)
15 cal BikeErg

1 kierros = 78 reps

Juoksu, hiihto, fillari, soutu
5-4-3-2-1 min kaikkia

Deadlift

4 x 3 @ 70%, go every 2:30-3:00

Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
– Rest 1:00-1:30 between rounds –

Options (single arm elevation leans in full handstand). Variations – back-to-wall → chest-to-wall→ box pike handstand
Options (handstand shoulder taps). Variations – back-to-wall → chest-to-wall→ box pike handstand

Ghd situps 10
Du 20
Hauiskääntö hammer 8
Ojentajat kumpparilla 20

Rivejumppa. Power clean

Warm-up

2x
10m +10m bear walk, forward + backward
10 alt. Cossack squat
10 kbs
5/5 bent row, w. Kb
8 burpee
Into:
400 m run

Workout

9x every 5min

Run 800m / s1: 600m / s2:400m
-remainder time you rest
Amrap A, for quality
Run 800m
Amrap B, for quality
Run 800m
Amrap A
800m run
Amrap B
Run 800m

Amrap A=
20 reverse lunge, w. 2x 15/22,5kg
15 abmatt sit-up
10 db hang clean, 2x db 15/22,5kg
Scale: weight

Amrap B=
20 wallball, 6/9kg / s: 4/6kg
15 burpee to target
10 ring row

-juoksun jälkeen lepäät aina loppu ajan 5 minuutista. Tavoite: 1-1:30 min lepoa
-Amrap pyritään tekemään tasaiseen tahtiin ja laadukkaasti.

Squats

A) Build To 1RM Back Squat

• 2x3 @80-85% From 1RM

*rest 3-4min between sets

B) Front Squat

• 3x3 @80-85%

Snatch

EMOM 4:

• 1 Power Snatch @65-70%

*rest 2min

EMOM 4:

• 1 Deep Power Snatch @70-75%

*rest 2min

EMOM 4-8:

• 1 Squat Snatch @80+%

Metcon

For Time:

• 30 cal Echo Bike
• 20 GTOH @30kg
• 10 bMU
• 20 GTOH @30kg
• 30 Cal Echo Bike

Accessories

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 30-45s Banded Spanish Squat Hold

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10-15 Banded GHD Hip Ext. + 20-30s Hold
• 10-15 No Feet High Hang Muscle Snatch (barbell)
• 10-15 Banded KB Swing

AF WEEK 28, Day 2

CONDITIONING:
4x 4min ON - 3min OFF (A+B+A+B):

A: AMRAP4

15/12cal Ski
12 DB Snatch (6+6)
9 TTB

B: AMRAP4

15/12cal Echo
12 Wallball
9 Pull-Up / C2B

Target: 2+ rounds each interval. Hit these sport specific VO2max intervals HARD!
Rxd: 22,5/15kg. Masters: 17,5/12,5kg