Kyykky 3x2 (80-85-90%)

Maastaveto 3x5x70%

SitUps 3x5-8

3 rounds for time:
20m Yoke Carry (10m+10m)
4 Power Clean
12 Bar Facing Burpee

RPE 4, very heavy breathing, but
not gasping for air

Loadings:
Yoke→ should be able to walk
10m unbroken if wanted
Rxd: 100/70kg
Masters: 80/55kg
Tailored: 70/50kg

Tailoring Options:
Yoke Carry→ Front Rack Walk or
Sandbag Carry

4 x 4 push press

• leave 2 reps in the tank
• rest 3 min btw sets

For time :

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups
Clean & Jerks @ BW

TC 20

• The most common strategy we´ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.

• Let's see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.

• This workout is a grind so so juts find a steady pace you can stay moving at.

Warm-up

Perform the following on BikeErg with a running clock :
@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hardest effort (RPE 9)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)
After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

10-15min easy pace warm up
*
4-6rounds
Machine intervals 2min On/1min off
1) bike
2) row
3) ski
4) echo

90s easy/30s moderate
*
5-10min easy pace cool down

Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

Bradley

10 rounds for time of

• 100-m sprint
• 10 pull-ups
• 100-m sprint
• 10 burpees

Rest 30 seconds

Compare to 110817.

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift     Rest 200
2. For distance standing power throw     Rest 300
3. Complete as many reps as possible in 2 minutes of hand-release push-ups     Rest 300
4. For time sprint, drag, carry     Rest 400
5. Max plank hold     Rest 200
6. For time run 2 miles

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@barbell, pal 1min

--

POWER SNATCH + OHS
4[1+2]@up to moderate light weight, pal 2min

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TALL CLEAN + SPLIT JERK
2x2[1+2]@barbell, pal 1min

--

CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min

---

3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min

For time

• Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.