FRONT SQUAT + SINGLE LEG RDL with ROTATION

3 +[5+5]@63%, 3 +[5+5]@72%, 3+ +[5+5]@81% 1-2 reps left for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

5 Rounds @ easy pace

3:00 Air Bike
20 Hand to hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
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
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry
4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Yoke carry

5 to 6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

-6 push presses @ 80% of your 1RM split jerk
-18/15cal bike OR 15/12cal ski
-12 right arm DB snatch 15-20/10-12.5kg (2nd rnd left arm)
-12 walking lunges w db

Track Session (Jos 400m rata saatavilla)

WU:

• 1.6km Easy-Moderate run (4 Kierrosta, nosta vauhtia joka kiekalla vähän)

-10min Active stretch + coordination
Into,

10 Rounds:
E3MOM:

-400m Run (VK+)

Into,
Easy 5min Z2

A,
Pressing Snatch Balance + Snatch Balance
(5-6 sets 2+2)

B,
Halting Snatch Deadlift + Hang Snatch Pull + Low Hang Snatch Pull + Snatch
(5-6 sets 2+1+1+1 / 0:03 pause in S.DL)

2 Rounds
10/side Xiao Pengs
8 Scapula push-ups
5 Jefferson curls
10 Box step-ups, 20”
+
2 rounds
35 Speed rope skips
5 Inchworms
8 Tension swings
10 Box jumps, 24/20”
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Build to working weight for deadlift*
* Practice short sets of burpee box jump overs, DUs and bar muscle-ups between weights
+
3-2-1 @ workout weight/height
Deadlifts
Burpee box jump overs

– Rest 1:00 –

30-20-10 Double-unders
3-2-1 Bar muscle-ups

• You can also start each final prep part from 2 reps vs 3 reps to control volume.

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
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
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.