800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

Tessa Borodulin

Perhoset, strict HSPU

Etukyykky, saksihyppy

For time:

30 burpees
20 wall ball @9/6kg
40m sled push* @moderate heavy
20 chest to bar / pull ups / ring rows

20 burpees
20 wall ball @9/6kg
40m sled push
15 chest to bar / pull ups / ring rows

10 burpees
20 wall ball @9/6kg
40m sled push
10 chest to bar / pull ups / ring rows

• jossei ole kelkkaa: 20 kb swing @32/24kg

8 x back squat light weight
8 x front squat light weight
Same weight
2 min rest
6 x back squat moderate
6 x front squat moderate
Same weight
2 min rest
5 x back squat moderate +
5 x front squat moderate +
Same weight
2 min rest
3 x back squat moderate ++
3 x front squat moderate ++

Competition simulation events

*kaks lajia, lepää välissä nyt ainaki 30min jos mahollista. Jos jaksat niin käy välissä himassa/syömässä, mutta jos ei mahollista nii edgetä hetki salilla.

Workout 1

For Time:

• 800m Run (assault runner)
• 7 Rope Climb
• 25 Bench Press @75kg
• 7 Rope Climb
• 800m Run

*laita aika alas

Workout 2

1A) For Time:

• 30 Cal Echo Bike
• 40m Sled Push @kelkka + 40kg
• 15 Cal Echo

Cap: 5min

Rest min 5-6
Into;

1B) Max Weight For Complex in 10min

• 1 Snatch + 1 Hang Snatch + 1 OHS

*snatchit joko power tai squat
*tulokset taas alas

Snatch

A) WU

3-4x

• 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
• 3 Dual DB Squat Jump (light db's)

Rest as needed

B) Primer

E2MOM x 9 sets

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps @75-80%
• Set 7-9: 1 rep @80+

+Jos tuntuu hyvältä voit ottaa parit ykköset vielä

C) Snatch Pull

• 3x2 @110-115% *Rest 3min Between

Back Squat

A) Build Up To Days Heavy 5RM (1-2RIR)

B) 2x5 @85-90% From Days 5RM

*Rest 3min between sets

Metcon

4 Rounds For Time:

• 400m Run
• 25 GHD
• 8 Devils Press @2x35lbs

Z1-Z2 run

A:
Skill Primer
Hang Muscle Snatch, BTN Push Press, Pause Snatch Balance (5-8 sets x 2+2+2 / 0:03 pause in the bottom)

B:
Halted Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 55%-70% / 0:03 pause above knees)

E6MOM x 5-7 rounds:

10 burpee
400m run
10 burpee

• remaining time easy bike or walk

TARGET MODERATE TO FAST RUN, EASY PACE BIKE OR WALK