WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - SQUAT/POWER JERK *tee "good morning" ja "squat/power jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH +
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 2x1x[1+2+1]@75%, sn-%, rest btw sets 2min

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CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 2x1x[1+2+1]@75%, jerk-%, rest btw sets 2min

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CLEAN PULL *full foot/flat footed
3x3@80%, jerk-%, rest btw sets 2min - mielellään remmit vetoihin

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BACK SQUAT
4@70%, 2x4@75%, bs-% / bw-%, rest btw sets 3min

example of rise 55-65%
vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

"NAUGHTY OR NICE"
IN TEAMS OF 2.
EMOM x 32 MINUTES*
MIN 1 - :50 Max Cal Row/Bike/Ski
MIN 2 - :50 Max Burpees
MIN 3 - Max Team Deadlifts
MIN 4 - Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
- Deadlift aim for 15 reps total per round
- RPE 9
- Video: https://vimeo.com/893663863?share=copy

DIRTHY THIRTY
30 min amrap

5 x punnerrus
5 x tempaus oikealla
5 x tempaus vasemmalle
5 x thruster oikealle
5 x thruster vasemmalla
5 x burpee

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
4-6 Jefferson curls
8 Handstand shoulder shrugs
8 V-ups
8 Burpees
+
Chest-to-bar pull-up drills
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a straddle v-up snaps
5-8 Small scapular roll to butterfly pull-up drill
+
Build to workout weight for KB clean and jerks and farmer carries
* Practice few sets of other movements as you build up
+
@ workout weight
4 KB clean and jerks
2 Wall walks
20m Farmer’s carry
4 Burpee get overs
4-8 Chest-to-bar pull ups
10 GHD sit-ups

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

For time

1600m Run
4000m BikeErg
1600m Run

Overview. This week’s run-bike-run is a benchmark to see where your repeat run ability is after this block of training. While the goal is to get the best possible time for you today, we want you also focused on pacing well to be able to maintain or even pick up pace on the second run.
Effort/Pace. First run at 5k pace but stay disciplined, don’t push harder than that. BikeErg at 90–95% threshold, holding even cadence and power across the 4000m. The final run should be at least equal to the opening run, ideally faster if pacing was right. Total effort = maximal sustainable (RPE 9/10).
Feel. The first run should feel controlled (breathing, heart rate, form). The BikeErg will push legs into fatigue, making the opening 400-600m of the final run feel heavy before you settle into your rhythm again. By the halfway point of the last run, you should be fully committed and push HARD to the finish.
Adaptation. Provides a benchmark for run–bike–run fitness, consolidates the conditioning and pacing skills built over the last five weeks, and develops confidence in transitioning from longer bike back into longer running.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your final 1600m run match or beat your opening split?
– Was your BikeErg power output steady across all 4000m?
– How did your legs feel transitioning from bike back into the run?
– Do you feel this test reflects the improvements you’ve made across this training block?

Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

For time

• 3 rounds of

  • 10 thrusters (♀ 95 lb ♂ 135 lb)
  • 10 chest-to-bar pull-ups

• Rest 2 minutes

• 3 rounds of

  • 10 thrusters (♀ 95 lb ♂ 135 lb)
  • 10 chest-to-bar pull-ups

All same than Engine

3k bike erg
800m run

+

2 rounds:

8 push ups
10 DB's hang clean and jerks
10 burpees over DB's
20 T2B's