4 Intervals, alt A1/A2

A1. AMRAP 6
600m Run
40m Burpee broad jumps
SkiErg for calories in the remaining time

A2. AMRAP 6
600m Run
40 Wall balls @ 9/6kg (20/14lbs), 10’ target
Row for calories in the remaining time

– Rest 2:00 between intervals –

Overview. Run / burpee or wall ball / machine intervals around threshold pace. Longer duration per interval but same volume as last week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 6 minutes. The run should be at a pace you could hold for 3+km. Push for fast burpees and unbroken wall balls, then the machine work should be strong but controlled – not an all-out sprint, a pace you can maintain consistently until the 6 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.

Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Burpee broad jump → 20 Burpees
Wall balls → Lighter ball as needed to keep these unbroken
SkiErg/Row → BikeErg or Air bike for calories

Upper Body Pump
5 x 10-12
Bench
Banded Pull Up

24-18-12-6 reps, for time of:
Alternating Dumbbell Hang Clean & Jerk, 22.5/15 kg
Toes-to-bar

Timecap: 15 mins

Shoulder Press

3-3-3-2-2-2-1-1-1

Go Every 2:00

"DT"
5 rounds for time of:
12 Deadlifts,
9 Hang Power Cleans,
6 Push Jerks,

Weight @ 70/47kg

Timecap : 15 mins

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Jerk ], pick load

Every 1 min for 10 mins.
Weight @ 70-75%

3 kierrosta aikaa vastaan

30 Tuplaa
20 Pistoolikyykkyä (10+10)
30 Istumaannousua
200m Juoksua (kone)

*use straps

6@75%, 6@80%, 6@85%, sn-%, rest btw sets 2min

3×3@71-75%, rest btw sets 3min

LIGHT-HEAVY WEEK 4/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

10× + 5×/side
FROG BRIDGE with 5sec HOLD + SINGLE LEG RDL

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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video: FROG BRIDGE 1:20

video: SINGLE LEG RDL

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SNATCH HIGH PULL from MID-THIGH + MUSCLE SNATCH + OHS + DROP SNATCH + TALL SNATCH *high pull - elbows up, *tall & drop - starting position with heels up

2× 2+2+2+2+4@barbell, rest btw sets 2min

BLOCK POWER SNATCH from MID-THIGH + BLOCK SNATCH from MID-THIGH + SNATCH BALANCE
2× 1+1+1@barbell, 1+1+1@up to 63-68%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *tall - starting position with heels up
*high pull - elbows up, *split jerk both side 1+1

2× 2+2+2+4+2@barbell, rest btw sets 2min

BLOCK POWER CLEAN from MID-THIGH + BLOCK CLEAN from MID-THIGH + SPLIT JERK
*starting position from MID-THIGH or ABOVE KNEE -> mikäli rinnallevedon vastaanoton syvyys tuo riskin osua levypainoilla boksiin, tässä tapauksessa lähtö korkeus polven yläpuolelta, *split jerk both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 63-68%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + 1¼ FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
3×3@71-75%, rest btw sets 3min

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SNATCH PULL to HOLD + SNATCH PULL from MID-THIGH *1-2sec hold full extension
2+3@70-75%, 2+3@75-80%, sn-%, rest btw sets 2min

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video: BLOCK SNATCH 0:43 from mid-thigh

video: 1¼ FRONT SQUAT
Front squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion.

video: SNATCH PULL to HOLD
*Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: SNATCH PULL from MID-THIGH 0:18 HANG SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× ROLL ABS

10× BACK EXTENSION *kuorma yläselän päällä, plate/db

10× + 10× SEATED CABLE ROW + LU RAISES *seated cable row wide neutral grip - lapiokahva

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video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!