Alternate B1 / B2

B1. KB Front rack box step ups – 3 to 4 x 6-8/side @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

2 Rounds
10 Good mornings
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 push presses/push jerks (round 1/2)
3-5 Hang muscle snatches
3-5 power snatches
+
Build to workout weight for Power snatches and power clean and jerks
* Practice sets of bar-facing burpees between sets
+
@ workout weight
3-2-1 Power snatches
3 Bar-facing burpees
– Rest 0:30 –
3-2-1 Power clean and jerks
3 Bar-facing burpees

ENGINE

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 5 Wall Walk

-Rest 5min-
Into,

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 25 V-Up

Cool Down:

• 5min Row (Z2)
• 5min Ski (Z2)

Snatch

A) E2MOM X7-8

• 1 Snatch Pull + 1 Hang Squat Snatch

B) Snatch Pull

• 4x1 @110-120% (1s pause below knee)

B) 60s on/1:30 Off X4:

• AMRAP: Squat Snatch @55kg

Back Squat

4 Sets Of:

• 6 Reps Performed as (3 reps of 1 & a quarter BS + 3 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Alt. Split Squat (2xDB @farmer) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10-15/leg Banded Hip Abduction

Split jerk from blocks

6-8 x 1-2 @ 70+%, go every 1:00-1:30

– If you have access to jerk blocks, you can drop the bar between the lifts.
– If you don’t have jerk blocks, you can either do singles OR rack the bar between lifts on the heavier weights if needed.

4 kierrosta
- TGU x 4 ( 2 / puoli)
- Vauhtipunnerrus x 10
- ”Around the worlds” polvillaan x 10
- Kuulansiirto leijonapidossa x 10

Kettlebell Annie
- Heiluri x 50-40-30-20-10
- DU x 50-40-30-20-10 (tai SU 100-80-60-40-20)

5 Rounds, each for time

9 Power snatches @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

– Rest 5:00 before part B –

5 Rounds, each for time
9 Power clean and jerks @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).
Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), the intent is to move fast and go unbroken on the bar.

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
0:30 hang from a bar w/ ribs locked down
+
2 rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate

Jerk warm-up – 2-3 rounds
3 strict presses
3 Dip / drives
3 push presses
1-3 push jerks
3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well

LÄMMITTELY

3 Kierrosta, :45s töitä / :15s lepo
1) Soutu tai hiihto
2) Down & up
3) Skorpionivenytys
4) 1-Käden thruster

Nosta painoja & vauhtia lämpöjen edetessä.

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KUNTOHARJOITUS
5 Kierrosta, :45s töitä / :15s taukoa
1) Soutu
2) Hiihto
3) 1-Käden thruster
4) Burpee leuanveto
5) Lepo

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HUOMIOITA

Harjoituksen tarkoitus on kehittää lihaskestävyyttä, hieman ketteryyttä ja maksimikestävyyttä. Tavoite harjoituksessa on ottaa heti alusta reipas tahti ja kiristää vauhtia loppua kohti siten, että viimeinen kierros olisi kaikista kovin, maksimaalinen suoritus.

Tähtää räätälöinneissä haastaviin kuormiin, mutta kuitenkin sellaisiin liikevariaatioihin, joissa suurin jarrutekijä on omat keuhkot sekä lihasten kestävyys

For time:

3rnds
20 wall ball
15 KB sumo DL high pull @24/16
10 pull up

3' rest

5 rnds
30 DU /60SU
20 medball clean
10 ttb

T.C.: 30'

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