EMOM 32-40* (0:45 / 0:15)

1) Echo bike for calories
2) Row for calories
3) SkiErg for calories ( Bike Erg )
4) Recovery (walk)

• Your minimum target is 32 minutes, then continue if you’re still able to maintain your output, otherwise stop there

Overview. This is a slight variation of the classic “Mikko triangle”. We will repeat this every other week in the training block. It would be a good idea today to start with a pace you’re confident you can keep, then build on it during the 2nd part if you have more in the tank. This way, you will leave room for progression over the coming month.
Also, note that the 4th minute is active recovery (walking) vs passive rest to keep on the theme of active lactate clearance/recovery in this block.
Adaptation. Improve your aerobic capacity and durability.
Pace. As per above, start the first 20 minutes @ pace you’re confident you could keep for the full 40-minutes. Then build up on the 2nd part if you have more in the tank. Remember to leave a little room for progression for next time.
Session RPE/Feel. 8-9/10, this session should start feeling “ok” and then build in difficulty all the way through to the end with increasing fatigue.

Progression/training of RMU

3 sets:
Days Heavyish 1 Shoulder Press + 10sec Hold On Top
- Rest as needed btw sets

0-8 min
Alkavalla 2 min
3 seinälle kävely
12 varpaat tankoon
Maksimi toisto synkro tempaus kyykkyyn.

Rx 30/42,5kg
Mastersit 40-49 ja tenit 25/35kg skaalaus 15/20kg
Masters 50-60+ 20/30kg skaalaus 15/20kg

8-9 min lepo

9-15 min Sekä hipaus voimaa ja liikkuvuutta

Etsikää molemmille päivän maksimipaino kompleksiin:

1 tempaus + 3 valakyykky

Molemmilla saa olla om tanko käytössä

clean + clean and jerk

1RM Snatch

AMRAP
Dynamic front rack stretch with band
banded glute kicks
downdog to cobra
neck retraction

AMRAP:
DB shoulder rotation
sideplank hold + hip flexion + DB hold (scaled: lower knee on the ground)
Upperbody lifts
knee over toe roll

AMRAP:
forearm scapula push up to downdog
seated hip mobility
Eccentric dragon flag (scaled: knees bent)
wrist extension into wrist push up

MODERATE WEEK 2/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

--

5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. OH PLATE HOLD CURTSY SQUAT *ojennetut kädet
2. PLATE RUSSIAN TWIST with PRESS
3. FOREAM PLANK TO DOLPHIN POSE
4. SIDE KICK
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

--

video: OH PLATE HOLD CURTSY SQUAT

video: PLATE RUSSIAN TWIST with PRESS

video: FOREAM PLANK TO DOLPHIN POSE

video: SIDE KICK - videolta LIIKE 2
https://www.facebook.com/share/v/17PEnyXR7S/

---

---

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

---

SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + TALL SNATCH + PAUSE OHS
*tall - starting flat footed
*ohs - 3sec pause at the bottom
3×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH
1-2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

---

CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + TALL CLEAN + PAUSE FRONT SQUAT + PUSH JERK in SPLIT
*tall - starting flat footed
*pause fs - 3sec pause at the bottom
*push jerk in split - työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

---

BOUNCE BACK SQUAT *kyykyt pumpaten, ei täyttä ojennusta
3×3@65-75%, bs-%, rest btw sets 2-3min

---

SNATCH PULL + SNATCH RDL PULL
3× 3+5@75-80%, sn-%, rest btw sets 2min

---

video: PUSH JERK in SPLIT

video: BOUNCE BACK SQUAT

video: RDL PULL

---

---

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+10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + NORDIC HAMSTRING CURL

10×/side DB/KB SIDE BEND

--

video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: KB SIDE BEND

---

KEHONHUOLTOA!

For time 100 Rounds : "Reetan Päivä"

1 Burpee
2 Air Squat
3 Push-Ups
4 Reverse Lunges

Time Cap 45:00

Rest & Recover