week 8/9
WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

4 sets for quality:
Overhead squat 5-5-3-3
30 s rest
ring dips x 3-6
30 s rest
strict T2B x 6-10
60 s rest

40 min amrap:
40/30 cal row or ski
30 deadlifts 50/35 kg
25 box jumps
20 push ups
10 pull ups

VIIKKO 11, HARJOITUS 3

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Viimeviikon keventelyn jälkeen on aika testailla 1RM kyykyn, penkkipunnerruksen, pystypunnerruksen ja maastavedon osalta. Ota tulokset talteen, sillä seuraavassa syklissä voit käyttä1RM tuloksia sarjapainojen laskemiseen.

Tähän harjoitukseen voit yhdistää penkkipunnerruksen 1RM, mikäli et ole päässyt osallistumaan tämän viikon Voima 2- tunnille.

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LÄMMITTELY
3-5min ergo

10 min AMRAP
10 maastaveto kahvakuulilla
16 gorilla row
16 vuorikiipeilijä
3 boksibyppy
10 kyykky-pumppaus kämmenet maassa

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VOIMA

Maastaveto
1 RM, RPE 10

-vähintään 2-3min lepo sarjojen välissä.
-Nouse ensin noin 3-5 toiston sarjoilla noin RPE 7 kuormaan, jonka jälkeen jatka 1 toiston sarjoilla. Muista iso happi ja keskivartalon tuki.

(Penkkipunnerrus
1 RM, RPE 10

-2-3min lepo sarjojen välissä
-Muista hyvä tuki yläselästä ja jaloista. Hallittu lasku ja terävästi ylös.)

Amrap 15’
150 single under
15 FSQ @50/35 kg
20 burpee box jump @60/50cm
10 wall ball @9/6 kg

EMOM X9

1) L-Sit Hold 15-30s
2) Flutter Kicks 20-30s
3) 20-30 Russian Twist

5 to 10-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
+
Run through
15 Wall balls @ 20/14#, 10/9’
10 Lateral burpee box jump-overs, 24/20”
10 Wall balls @ 20/14#, 10/9’
5 Lateral burpee box jump-overs, 24/20”
Rest no longer than 3 to 5 minutes before you start the workout.

50-minute AMRAP @ steady pace

5000/4000m BikeErg
1000/800m SkiErg

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6 kg) medicine ball, 9-foot
target, 20-inch box
♂ 20-lb (9 kg) medicine ball, 10-foot
target, 24-inch box

This will be the least repeatable workout of the weekend (leg/shoulder fatigue). Aim for your first attempt to be your only one. Give it all you have.
The workout won’t be won in the 1st round. Set a steady pace from the start that you can stick with.
The burpees will take the majority of the time in this workout. You want to pace/break the wall balls in a way that allows you to keep moving here.
Plan on breaking the wall balls up into sustainable sets (e.g. 30-20, 25-15-10, 20-15-15, 5 x10 etc.). The more breaks you’ll take, the shorter you want to keep them.
It is VERY easy to fall off your pace on the burpees. Once you know what pace you’re aiming for (don’t be too aggressive), have someone help you stay on it.
With 150 reps of each movement, it will pay off to practice to find the most efficient form for each:
Wall balls: distance from the wall, stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm

WALL BALL
These do not need to be unbroken Plan for sustainable sets that allow you to keep moving at a good pace on the burpees.
Squat clean (bicep curl) the 1st rep from the floor
Keep your hands under (not on the sides) of the ball for a more relaxed yet powerful support
Find a stance that clearly meets the depth requirement but also allows you to move fast. Unless you’ve never considered this, just keep the stance you have.
Make sure you know how far to stand from the wall (especially when tired). You can mark the floor for where your feet go to make it easier to be consistent.
You can flush the arms on each rep by letting them relax down at the end of the throw before the catch. You can also do a circle with them if you prefer this style.

LATERAL BURPEE BOX JUMP-OVERS
These will be a grind. Put your head down and keep chipping away
Note that you don’t have to have a strict lateral orientation (as per standards), so if it’s easier for you, they can be at a slight angle to the box.
As you’re likely more used to facing the box, take time in the warm-up (or before) to practice the movement to find a smooth flow for yourself.
With high-volume reps, dropping down and then stepping up on burpees is likely the best way for most, but you can experiment with popping up if you think this might work better for you.

3 rounds of:
5+5 DB Snatches
10+10 DB side bends
5+5 KB snatches
20 KB side to side swings
Rest