Torstai
Active Recovery Session or Rest Day
Pientä yleisvenyttelyä alle ja sit :
TGU for quality
10 reps @12kg kettlebell, alternating arms, focusing on smooth, relaxed movement.

tän perään nenähengityksellä ja lepsusti tehden :

4 Rounds – nose breathing only
2000m bike erg
20m Bear Crawl
4 Deck Squat (take 10kg plate)
20 band pulls (ota joku kuminauhalla tehtävä huolto liike, vaihda joka kierroksella eri)
4/side Windmill
20m Duck Walk
4/side arm circle with 2.5kg plate slowly
20 Medball Ukraine twists (perus vartalonkierto istuen ryssä nimi pois kannanottona)

Loppuun
2-3 kertaa
overhead strech against box 1min
v-sit strech (siirrä painoa 10-20 sek välein ,vasen,oikea, keskelle) 2 min
side strech / lat strech 1+1 min

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Thrusters @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 22:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the thrusters. Aim to keep these to 1-3 sets based on your capacity.

It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row 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.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight, pal 2min

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CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight, pal 2min

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SPLIT JERK *rack
5x2@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min

Warm-up
800m Run @ easy pace
+
2 Rounds
8 Scapula push-ups
0:30 Hang from bar
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for hang squat cleans
* Practice a few sets of HSPUs between sets
+
1-2 Rounds @ workout weight
200m Run
2 Hang squat cleans
4 Handstand push-ups

Skaalattu:
- Yhdistelmäharjoitus: 60-90min
- Yhdistä jalkalenkkiin (30-60min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
- Pidä teho matalana eli syke 50-65% maksimista. PPPP.

Kuntoilija:
- Yhdistelmäharjoitus: 60-120min
- Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
- Pidä teho matalana eli syke 50-65% maksimista. PPPP.

Pro:
- Yhdistelmäharjoitus: 60-120min
- Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
- Pidä teho matalana eli syke 50-65% maksimista. PPPP.

strength

Advanced: A: 5 sets of 1 halting clean pull + 1 clean
B: 3*3 clean pull (heavier than complex)
Novice: A: 5 sets of 3 halting clean pulls + 3 hang clean

workout

3-5 sets
5 power clean
30 sec max distance ski

90 sec rest between rounds
total distance=score

A,
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Goal
Just get it done

B,
For quality:
Handstand Hold, 1 min
3x 10 Handstand Shoulder Taps
Hollow Rock, 3x 20 secs
Handstand Hold- accumulate the total time

4 Kierrosta

2min amrap:
Kalorit laitteella

1min lepo

2min amrap:
Tuplat

1min lepo

Tulos: Kaikki toistot yhteensä