For time:
40/30 kg Sumo-deadlift High-pulls, 100 reps

Every time you break, perform 5 burpees.

Alkulämmittely leikkiä ja mobility

Roikutaan

5x 20/10
Pikajuoksu
Kieppi
Käsillä seisonta
Tasapaino
Patsas

Loppuvenyttelyt

50.40.30.20.10
► Double Under
► Sit Up

5 rounds
1' american swing
1' ghd sit ups
1' toes to bar
1' rest

AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
Row 15 pulls all out
rest walk 4-6mins

rest as needed

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4-6mins

rest as needed

1min max distance on AD

Notes:
– record rest times each set
– think about what you are doing to maximize rest btw sets
– record max cals and distance for AD

Mob Session #1

A. Shoulder – Internal rotation

B. Hip – Banded

C. Hip – Extension

Session #1 – Aerobic Power Intervals

A. Practise cycling C2B Chin ups

B. 6 to 9 Intervals of 2 minutes on : 2 minutes off

200m Run
AMRAP
5 C2B Pull ups
5 Burpees

• To determine number of intervals go by feel OR (better?) after minimum 6 intervals continue until HR doesn’t recover to < 140 between the intervals

Mob Session #2

A. Shoulder – Internal rotation

B. Shoulder – OH position

C. Hip – Extension

Session #2 – Weightlifting + Strength Aerobic Method

A. Power Snatch – 6 x 2 @ by feel (for heavy quality)
- NO Touch and Go

B. Snatch RDL (below knee) – 5 x 3 @ 75-90% snatch, TEMPO 3111 (3 sec down : 1 sec hold / up / hold)

C. Back squat – Strength – Aerobic Method

C1. 3 − 4 x 3 reps, ascending sets, as heavy as possible, 2 − 3 minute rest between sets

Immediately after C1, Set up and do C2

C2. 3 − 5 x 8 − 10 reps @ 45 − 55%+ 1RM, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds between sets
- Be strict with the tempo

• 1-1-1-4-3-2-1 of:
BB Back Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

In teams of 3
2 rounds for time of :
800m run (all together)
30 squat cleans @70/50kg (scale to 60% of 1rm)
30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
800/1000m row
30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
30 strict c2b pull ups / strict pull ups

time cap is 35 minutes.
On rowing women team rows 800m, men team 1000m. mixed team 900m.

Warm Up
2 Rounds
400m Run
8 Burpees
8 Air Squats
8 PVC Pass Overs

Lift
Back Squat
2-2-2-2-2-2-2

Increase weight each set

Workout
AMRAP in 15 min:
6 Pull Ups
6 Shoulder To Overhead (115/75)
200m Run

Advanced: (135/95)