42 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
3min hiihto
3min pyörä
3min soutu

Nosta vauhtia joka minuutti.

Sitten:
5+5 kyykyssä käden kierrot kohti kattoa
10 takareisipumppaus; kämmenet maassa tai nilkoissa

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x6min ergo, 1 min lepo kierrosten välissä

3min kevyt
1min keskiraskas-raskas
2min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus. Sykkeen tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana, mutta laskea taas vikan kahden minuutin aikana. Vaihda ergometria lepoajalla.

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

For time


50/40 (cal) Row

25 Burpee box jump-overs, 24/20″

50 Toes-to-bars
25 DB thrusters @ 2 x 22.5/15kg (50/35lbs)

Time cap. 12:00

– Rest 6:00 before part B -


B) For time


50/40 (cal) BikeErg

25 Burpee box jump-overs, 24/20″

50 Chest-to-bar pull-ups
25 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)

Time cap. 12:00

Rx+ options. You can increase the box height to 30/24” if you want to increase the challenge.

Today’s workouts are two same format chippers. Machine buy-in, moderate set of burpee box jump-overs, bigger chunk of gymnastics and finish with the DBs. The goal is to push hard while managing the gymnastics sets well enough to avoid getting stuck.

Strategy.
Part A – Row at a strong but controlled pace (slightly slower than your 2k pace), where you can step off, walk to the box and start your burpees. Keep the burpee box jump-overs smooth. Step down/up if needed to keep breathing under control, but avoid standing still. You should arrive at the TTB ready to start, not needing a long reset.

Choose sets you can keep chipping through with short rests on TTBs. Both negative sets (e.g. 15-10-10-8-7) and even sets (e.g. 5 x 10) are fine, just as long as you keep moving. On the DB thrusters, commit to a bigger first set. Make your breaks deliberate and get back to work quickly.

Part B – Your grip will be more fatigued here but the strategy stays very similar: strong but controlled bike, steady burpees, chip away on the chest-to-bars.

Once you get to the devils presses, you have strategies you can use: 1) Just keep moving (stay on the DBs), 2) break them into faster sets (e.g 5s with planned rests, could be 3-5 big breaths or 10-secs on the clock for example).

Debrief.
– How were your paces on the machines? Too fast, too slow or just right? How would you adjust next time?
– How were your transitions between movements? Any hold ups?
– How well did your TTB and C2B break plans hold up?
– How about on the DBs? Were you able to stay focused or did the fatigue get the best of you?
– Where did you lose the most time overall: transitions, failed reps, or rest before starting?
– What went well in this session and what can you improve on next time?

Movement options.
Row/BikeErg → SkiErg, Air/Echo bike for same calories
Burpee BxJO→ lower box → Burpee box step-over
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
DB movements → 15/10kg (35/20lbs)
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups → Ring rows

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

practice:

power clean, TNG clean & jerk

10-10-10-10

Go every 2:30

AMRAP 8

3-6-9-12-15..Etc.
Deadlift 70/50kg
Push-Ups

All same than Engine

AF WEEK 49, Day 2

STRENGTH (4/4)

Back Squat 5x3

RIR 0-1
Rest 2-3min between sets.
Do more work compared to last week.

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli