AMRAP 40 @ HR Zone 2-3

20/15 Cal Row
20 Kettlebell Swing 24/16kg
20 Push-Ups
20 Box Step-Ups
20 V-Ups
20/15 Cal Bike
20 Wallball Shots 20/14"
20 Hang DB Snatch 15/10kg
20 DB Over Burpees
20 Ring Rows

MODERATE WEEK 6/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS + TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
1-2× 2+2@barbell, 2× 2+2@light weight, rest btw sets 2min

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FLOATING POWER SNATCH + FLOATING SNATCH
1-2× 2+2@barbell, 2-3× 2+2@65-70%, sn-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75%, rest btw sets 2-3min

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
3-4× 3 reps/leg +3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

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video: TALL SNATCH

video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: SNATCH from POWER POSITION

video: FLOATING POWER SNATCH

video: FLOATING SNATCH

video: BULGARIAN SPLIT SQUAT

video: BENT OVER ROW

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× BARBELL TURKISH SIT UP

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: BARBELL TURKISH SIT UP

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KEHONHUOLTOA!

BikeErg intervals (over/under)

3 sets of 5 rounds (10:00)

0:30 @ 110-120%FTP20
1:30 @ 80-85%FTP20

– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 10:00 of work (alternating intensities), followed by the 5:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. over/under intervals are a classic cycling interval to improve work capacity at threshold. “over/under” refers to intensity relative to your threshold. The alternating intensities challenge your body to build and then clear lactate. While you won’t be able to fully recover within the interval set, this will develop your ability to recover within workouts.
Compared to “Bossi” intervals, these are slightly lower intensity and longer in duration. Even the lower end of the % range might become quite challenging after the 1st set.
The 5:00 recovery intervals help your body to further clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Improve your lactate tolerance, clearance and utilisation to build your leg endurance and capacity on the bike.
Session RPE/Feel. 7-8/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These will start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile you can use the following: 0:30 @ hardest repeatable pace / 1:30 @ 70% of hard interval pace.

EMOM 24
1.30s row/ski
2.30s bike-erg/echo bike
3.30s shuttle run (7.5m+7.5m)
4.rest

@ RPE 3-3.5
->ylläpidettävä kalori ja toistomäärä.

8 min for quality:
3 min erg
rest of time:
6-10 scapular pull up
6-10 scapular push up
3+3 perfect stretch
10m bear crawl

Raaka Rive nivusilta +Rive nivusilta +Raaka ylöst.
4sarjaa
-1+2+2

Clean

Technique
With PVC and barbell
- Deadlift
- DL & Shrug
- Shrug & pull
- Muscle Clean
- Pull & receive
- Power clean
- Squat clean

Clean complex
10 min for quality:
1 power clean + 1 front squat

10-10-10-10
Front foot elevated barbell split squat ( Use 20kg plate, work from floor)

5reps/side
- rest 2 mins btw

Btw sets : 20 banded hip extension, use red band!

5 sets 6 reps each

5 rounds, 1:30 each, for max reps of:
15 Box Jump Overs, 60/50cm
max reps in remaining time Dumbbell Clusters, 2x15/10 kg
Rest 1:30