6 intervals (alt A1/A2) 3 rounds

A1. 500m Row @ Hard start*

– Rest 2:00 before A2 –

A2. 500m Row @ 2km pace

– Rest 2:00 before A1 –

Pace/Intent (A1). Every other interval today is a “hard start” interval. The intent is to sprint the first 125m, then settle into a hard pace to finish the interval. This will stimulate your aerobic capacity and prepare you to keep moving at a high rate after a hard start to a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.

Pace. These intervals will challenge you to alternate between hard start (sprint start) and steady (but fast) intervals. The sprint on the hard start intervals should be almost all out (but you must still leave some in the tank to be able to finish the interval at a good pace). As we don’t have a recent 2km row, think of a pace you could keep for 6-8 minutes for part A2.
Adaptation. Develop your rowing capacity and efficiency. Improve your aerobic capacity and ability to endure/tolerate lactate.
Feel. RPE 8-9/10, these will get hard from the 1st interval due to the hard start.

HS hold drills: (15-20min)
- 3 x 10-20s HS hold face to wall
- 3 x 5-10s/5-10s HS hold face to wall + single leg extension
- 3 x 1-2 kick up to hs + 5-10s hold - partner assisted

Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Kipping pull drills: (15-20min)
RX: pitää pystyä tekemään minim 3 tiukkaa leukaa
- 3 x 4-6 kip swing
- 3 x 4-6 toes up/knees up
- 3 x 1-2 hip extension
- 3 x 1-3 half pause drill
- 3-4 x 1 kipping pull up - timing

Scaled: (jos ei saa tehtyä tiukkoja leukoja) - box drill - single leg box drill - kip swing Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Snatch

10min Time Cap
Sets of 3
Build to 80% Max

Snatch

10min Time Cap
Sets of 3
Build to 75% Max

Snatch complex e90s x6-8

1 power snatch + 3 squat snatch 70-77% of power snatch 1rm

drop&go!!

1. Muscle snatch + tall snatch + OHS + sotts press
   5 x 2+2+2+2
   rest 90s

2. Power snatch + snatch
   3 x 1+2
   4 x 1+1
   rest 2min

3. Snatch push press + snatch balance
   5 x 2+2
   rest 2min

”Orbison”
Alkavalla min 20 min ajan
4 yleisliike, 6 kyykky, 8 istumaannousu

Skaalaa toistoja tarvittaessa

Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Back Squat
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Shoulder Press (pause on front rack before each rep)
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work
2 sets of 20-24 weighted farmers hold walking lunges
2-3 min rest bwn (take 2x10 wu sets for lunges)
2 sets of single arm push press with db x 10-12 reps R/L
2-3 min rest bwn (take 2x5+5 wu sets for push press

Metcon prep:
2 sets
40s easy/20s moderate/10s fast row
rest 1 min bwn set

Metcon (zone 3-5)
2000m row @5km pr pace
rest 2 min
3x500m row @2km pr pace
rest 1 min bwn sets

Cool down
1000m light rowing

A)
Clean pull + Low Hang Squat Clean

Build to today's technical heavy 1+1.
--then--
5x 1+1 @ 90-100% of A

25min laadukkaasti

1-3 Köysikiipeilyä
6-12m HSW tai 1-3 WW
3-6 Pistoolikyykkyä
90s Kevyt kone