2 Rounds
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

kevennys viikko, jos teette tällä viikolla myös itäkairan pätsi karsintoja niin se käy hyvin! Suosittelen kuitenkin jakaan ne kahdelle tai kolmelle eripäivälle. Ajatuksena jos meette 2 päivänä.
laji 2a+b+c ja laji 1 perään. Ja laji 3 omanaan.
voi kysyä tarvittaessa ajatuksia niiden tekemiseen. Muista 11.7. klo 12-> yhteistreenit. Myös Unbrokenin karsinnat on tässä kuussa!

Zone 1:
-Run sprints 150m max speed
-rest for 30-45s

Zone 2:
-Explosive BB Back Squat x 5
-Broadjump x 3
-rest for 30-45s

Zone 3:
-Easy Row

Zone 4:
-Squat+Row+High pull x 5 (per arm)
-Ladder run x 1
-rest for 30-45s

Zone 5:
-Sled push 10m YGIG (empty sled/max 20kg)
-rest 30-45s

-1 round
-Work 5min / rest 1min

2 Rounds
10/side Leg swings
8 Scapula push-ups
6/side Lateral lunges
6/side quadruped thoracic rotations
+
2 rounds
8 Air squats
8 Lunge steps, alt
8 Inchworms
8 Sandbag deadlifts
6 Burpees

B) Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
BA7. 3 snatch pull-unders
B8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

Warm-up

Build to workout weight for SB cleans
+
@ workout pace
200m Run
3 SB cleans @ workout weight
6 Burpee box jump overs
9/7 (cal) SkiErg
12 Wall balls
200m Row

Romanian deadlift

2 x 8 @ RPE 6 / 4 RIR, rest 2:30-3:00 b/t sets

-rpe 9
-increase from last week
-2min rest

2 Rounds
8 Tension swings (sponge/block between feet)
8 V-ups
8 Push ups
+
Optional – Kipping HSPU drills, 1-2 rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
1-2 sets @ empty/light barbell
3 hang clean high pulls
3 hang muscle cleans
3 tempo front squats, tempo 53X1
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans
+
Build to workout weight for barbell movements
* Practise few short sets of TTBs and HSPUs between weights
+
@ workout weight
150m Row
3 Front squats
6 Toes-to-bars
150m SkiErg
3 Power cleans
6 Handstand push-ups

3 Intervals

A1. AMRAP 6
400m Row
8 Front squats @ 83/61kg (185/135lbs)
16 Toes-to-bars

A2. AMRAP 6
400m SkiErg
8 Power cleans @ 83/61kg (185/135lbs)
16 Handstand push-ups

A3. AMRAP 6
400m Row / SkiErg (alt rounds)
8 Squat cleans @ 83/61kg (185/135lbs)
12 Toes-to-bars / handstand push-ups (alt rounds)

– Rest 2:00 between intervals –

Note (HSPU). These are regular kipping HSPUs.

Overview.
Slightly reduced volume this week for a deload on these intervals. As in the past weeks, the aim is to move at a hard pace that’s still sustainable across the intervals. Can you get two rounds?

Effort.
Work at RPE 8.5–9/10. These should be hard efforts from the start, but still paced well enough that round 2 doesn’t fall apart. You need to push the machine, but leave enough in the tank to start the barbell quickly and keep gymnastics breaks short.

Feel.
These should feel like long, hard intervals rather than short sprints. The first machine needs to be uncomfortable but controlled. The barbell will bring the HR up and you might need to break the gymnastics up.

Adaptation.
Develop your aerobic power and fatigue resistance in the 6-minute range. These intervals train your ability to keep cycling through machine, heavy barbell, and gymnastics work while managing breathing, local fatigue, and movement quality under incomplete recovery.

Execution notes.
Machine pace should be strong but repeatable each round. Use it to keep the workout moving, not as a recovery station. Front squats should be unbroken if possible. Power cleans in 1-2 sets, switching to singles when needed and squat cleans will likely be fast singles unless the load is very comfortable. Break TTB and HSPU before they fall apart.

Debrief.
– How many full rounds did you complete in each interval?
– Did your machine pace help you keep moving, or did it cost you on the barbell/gymnastics?
– How did your strategy in each part play out?
– What adjustment would help you keep rounds more consistent next time?

Movement options.
Row/SkiErg → 800m BikeErg or Air/Echo bike
Barbell → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), a weight that’s moderate heavy but you can keep moving with
Toes-to-bars/HSPU (reps) → Reduce reps (A1 – 12 or 8/round, A2 – 8/round)
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
HSPU → Hand-release push-ups

2 Rounds
5 Inchworms
8 Scapular push-ups
3-5 Pike compression slides
...into

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top