FOR TIME

50 x Lattia Sotilaspenkkipunnerrus 20 kg / 45kg

Saa pitää taukoja <3 mut eii oo pakko

1) FOR TIME:

100m ROW

Merkkaa aika ja montako vetoa tarvitsit, lyhyt kun on matka niin kaikki peliin!

Voima
E3MOM, 5rds
Deadlift x4
-tangolla
-nouseva paino

WOD
5 rounds 35s work/25s rest
Wall ball
Shuttle run/Ergo

21-15-9

Kb swing @24
Calories ski erg
Pushups

Each round 1 prowler pull @100

21-18-15-12-9-6-3 reps, for time of:
Dumbbell Burpee, 2x15/10 kg
Dumbbell Box Step-up, 2x15/10 kg, 50cm
V-up / Tuck-ups

Timecap: 20 mins

Every 3 mins for 9 mins.

3 Pause Deadlifts, 80-85% 1RM

Pause 3" sec at the knee!
Full reset btw reps!

Warm up
4x40/20/10s of ab/row/ab/row, rest 20s bwn sets.
then 2 rounds
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2-3 sets snatch barbell warm up (mix as you like)
rest 1 min bwn sets

Weightlifting
3x4 tall snatch@25-35% of 1rm (lähtö niin että paino koko jalkapohjalla, olankohautuksen kautta pystysoutuun ja nopeaa alle)
3x1 muscle snatch +1 tempo power snatch +1 hang squat snatch + 1 tempo snatch @40-55% (tempo siis hidas veto aina polven ohitukseen saakka ja siitä kiihdyttää)
3-5x 1 power snatch + 1 hang squat snatch + 1 snatch @60-85% of 1rm
rest 1.5-2.5 min bwn sets

Strenght
go new set every 2.5 minutes
Back Squat 4x5@60-65-70-70% of 1rm
then
3 supersets of:
3 snatch high pulls@90-100% of 1rm snatch (use straps)
perform 3-5 sharp box jump to 50-75cm right after
rest 2-3 min bwn sets

Metcon
3-5 sets of: 2 min amraps of:
8-12 ghd sit ups
8-12 heavy wall ball shots
max reps rope climbs in remaining time
goal is to get 2-3 rope climbs in per set

AMRAP 18 mins
15/12 Row Calories
8 L Single Arm Dumbbell Hang Snatches, 22.5/15 kg
Single Dumbbell Overhead Walking Lunge, 22.5/15 kg, 8 m
8 R Single Arm Dumbbell Hang Snatches, 22.5/15 kg
Single Dumbbell Overhead Walking Lunge, 22.5/15 kg, 8 m
4 Wall Walks

BikeErg intervals (Bossi)

5 sets of

0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:30 @ 95-100% FTP20

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 5:00 work (alternating intensities), followed by a 3:00 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. Bossi intervals are “varied intensity” interval sets used in cycling. They are 5-minute sets of alternating harder and (a little) easier intervals, designed to optimise stimulus to improve your VO2max.
They’re typically done at 100%MAP5 for the 0:30 intervals and 77%MAP5 (which for most is close to FTP20) for the 1:00-1:30 intervals. We’re giving you a little more room to push on the hard intervals (100-110%MAP5) but you must always be able to return to 95-100%FTP20 for the easier intervals.
The first set won’t feel that hard but they should be getting pretty hard by the 3rd one. One of the main challenges is to come back (and hold) the pace on the longer intervals.
The 3:00 recovery intervals help your body to 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. Build your VO2max and leg endurance on the bike.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE try to do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). You’ll start to feel these by the 3rd set latest.
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 / 1:00-1:30 @ 80% of hard interval pace.

40 box jump-overs/ box step overs
40 air squats
40 push-ups/worm push ups
30 box jump-overs/ box step overs
30 air squats
30 Push press 35/50kg
20 box jump-overs/ box step overs
20 air squats
20 handstand push-ups/pike push ups

"You go, I go"