Seated Dual Kettlebell Shoulder Press

5 x 4

Go Every 2:00

Lunges 4xsets
6 reps (3/leg)

Back squat

Warm up
2x75%
2x80%

Basic weight
2x88% x3

2 reps high hang clean

35 SU
30 cal machine
25 sit ups
20 box step ups
15 push ups
10 ring row
5 jefferson curl

3 Rounds for time

400m Run
10 Front squats @ 83/61kg (185/135lbs)
15 Handstand push-ups
20 GHD sit-ups

Time cap. 16:00

Overview. A piece like this will be decided in the middle round (2). They will be the hardest ones to keep your pace. Start your 1st round deliberately (use the transitions to control your pace) to set yourself up for success in those middle rounds. Your aim is to be able to still keep a good pace on your final 400m run.
Strategy. You cannot win the workout in the 1st round = Be intentional from the start. Aim for no faster than your 5km pace on the 1st run, you can then pick it up from there if needed (but this is something you might be able to hold on to). The FS is intended as moderate heavy where you can still get through the sets unbroken. You can break the HSPU up to 1-3 sets, depending on ability (if more than 3 sets, choose a movement option from below). GHDs are intended to be done unbroken.
The 1st 100m often feel the hardest on the run after other movements. Get yourself going ASAP and use those 1st 100m to find your rhythm.
Tips.
– Keep your eyes up (looking straight ahead) on the run, this will have a significant impact on your posture and running economy.
– It’s helpful to think about “pumping” the elbows back to keep your cadence/rhythm (the legs will follow)
– Squat clean the 1st rep on the FS, then move at a steady/fast pace through the repetitions.
– Make sure you don’t kick up too close to the wall where you can’t be efficient with your descent/kip on the HSPUs
– Play with hip placement on the pads on the GHD SUs to see what works best for you
Instructions. You can run on a runner or outside.
Debrief.
– How was your pacing in each movement?
– How did your run pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run → Other monostructural (500m Row/SkiErg or 1000m BikeErg)
Front squat → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). The intent is to be able to do the sets unbroken (with little rest before)
Handstand push-up → reduce reps (10/round) → Deficit push-ups, 6” (parallette, plates, mats) → Push-ups → Kneeling push-ups
GHD sit-up → GHD sit-up to parallel → V-ups → Ab-mat sit-ups

A:
Skill Primer
Low Hang Muscle Snatch & Drop Snatch (5-8 sets x 2+3)

B:
Snatch High Pull & Low Hang Snatch
(8 sets x 1+2 / 60%-75%)

"FRANkenstein"

For Time:

• 9 Thruster
• 21 Pull Up
• 15 Thruster
• 15 C2B
• 21 Thruster
• 9 Bar MU

Time Cap: 8min
Tie Break: Time after thrusters

♂ Barbell 50kg (40+: 40kg)
♀ Barbell 35kg (40+: 30kg)

Aaltoja 1:45 välein

Tempaus
3-2-1 x 3
20 kilosta 35 kiloon. Lopussa alko tökkimään.

Rive
3-2-1 x 3
35-39-41
44-45-49
50-52-54

Työntö boksilta
3-2-1 x 3
25-30-35
37-39-41
44-45-47

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4-6 Rounds, Every 2:30

10 Hang power clean and jerks

Intent. Improve your barbell cycling efficiency.

Barbell. 60/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each TnG set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.