Vänärillä

Lämmittely hölkkää 400m, juoksua 400m. Pienet venyttelyt.

Tavoite kierrosvauhtia 800m x 4. Yhteensä siis 3200m. Taukoa 800m välissä 1:00. Aikaisempiin tavoitevauhti harjoituksiin verrattuna huomattavasta raskaampi monelle.

Loppuverkka 800m

Warm Up
3x40s easy/20s mod/10s fast cardio machine / rest 20s bwn
then 2x
4+4 squat strech
8+8 single leg RDL
8+8 db snatch (hang or floor)
8 wall squats
:20-30 hs hold / ww hold

Strenght
Snatch Balance + OHS 4x2+2reps @30-50%
Flat Foot Snatch Pull + Snatch High Pull 4x2+2reps @50-70%
Snatch/Power Snatch
70% x 2 reps, rest 30s, 60% x 2 reps
73% x 2 reps, rest 30s, 60% x 2 reps
76% x 2 reps, rest 30s, 60% x 2 reps
79% x 2 reps, rest 30s, 60% x 2 reps
rest 1.5-2 min bwn sets

Accessory Work
3 sets
4+4/3+3/2+2 kb tgu + 8-12 strict chin ups
go to challenging weight.
rest 2 min bwn sets

Bench press 8 sets of 5

WARM-UP



3 Rounds of:
:45s Row erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with one kettlebell
5 High box jumps

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SNATCH


Power snatch + Snatch
15 x (1+1) @ 65-70%.
Lift every :30s.

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CLEAN AND JERK


Power clean & Power jerk

10 Sets of 2 x (1+1) @ 75%
Lift every 1:30s

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FRONT SQUAT & BOX JUMPS

Front squat sets of 3,
climbing weight up to 89-92%

High box jumps, 10-15 total reps in sets of 2-3 jumps per set.

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(OPTIONAL) BONUS



3-4 Rounds of:
12 Snatch grip bent over row
8-10 Strict toes to bar
12 Dual dumbbell 45-degree chest supported seal rows
10+10 1-arm sideplank hip touches
20 Candle stick toe touches
12 Toes up romanian deadlifts
12 Spanish squats

Not for time

OR


Conditioning:

For time:
30 Calories bike
30 Calories ski
30 Calories row
30 “2-for-1” Wallball shots 20/14lb

Partner WOD
5 min to find your max Clean and jerk
then
4 rounds with partner
Wheel barrow walk 10m+10m
10 man maker push ups 2x22,5kg/2x15kg YGIG
20 push press 50kg/35kg YGIG
20 Partner sit ups with wall ball 9kg/6kg

1) HS Against the wall 4x60s
2) Partner assisted Ring MU or Ring Row Mu 5x4

A) In a 6min window
35/28 Cal Row
400m Run
+
Max Cal Row in the remaining time

3min rest

B) AMRAP 6
5/5 Hammers Curls
5/5 Renegade Rows
20/20 Russian Twists

3min rest

C) AMRAP 6
12/9 Cal Bike
12 Wall Balls
12 KB Swings 24/16kg

3min rest

D) In a 6min window
Run 600m
+
AMRAP in the remaining time of
5/5 Single Arm Standing Bent over Rows
5/5 Single Arm Shoulder to Overhead

3min rest

E) EMOM 6
(40sec ON/20sec OFF)
1) Cal SkiErg
2) Single Leg V-ups

Front squat 4 x 6, 2-3 min rest

6x6, last set 2x reps or "till failure

How did it go?

A) Snatch singles.

Build up to a heavy single snatch. Max out.
You are allowed 3 failures before calling it quits.

B) Back squat open set

Use 94-100% weight and do a single set of as many reps as possible of back squats. Rep range 2-10 reps.
If you don’t know your 1RM, then use a heavy weight you feel confident in hitting around 3-8 reps max.

Use Epley’s formula to calculate new 1RM estimate

(Weight x Reps x 0,0333) + Weight
= Estimated 1 rep max