EMOM x10

5 x 2 power clean + 1jerk
1 x 1 power clean + 1 jerk

70-77%

EMOM 30

1) 10/12cal Machine
2) A) 1 Round Of Cindy
B) 10 Box Jump + 3 Devils Press 2x22/14kg
3) Rest

Scale Up: Upgrade Calories 12/15cal
Scale Down: Reduce reps

Overhead squat

Build to heavy 3 (H3) @ 3 RIR (82-88%)
+
3 x 4-6 @ 90% H3, Rest 2:30-3:00 b/t sets

2×3@barbell, 1@up to 100 - 100+%, sn-%, rest btw sets 2min

Accessory Workout 20 minutes of :

10 Dual DB Seated Shoulder Press
10 Strict Hanging Knee Raise
15 Banded GM
30 Plank Shoulder Taps

AMRAP 40

1000m BikeErg
Movement from the list below (in order)
500m Row

– 2:00 BikeErg @ easy (RPE 2-3/10) between rounds –

1 – 60m DB Walking lunges* @ 32.5/22.5kg
2 – 50 Wall balls @ 9/6kg
3 – 40 Toes-to-rings OR GHD sit-ups (choose one)
4 – 30 Box jump overs, 24/20″ (step down)
5 – 20 Single arm DB devil’s presses, alt @ 32.5/22.5kg

• Single DB on the lunges, behind the neck or on the shoulder

Flow. Round 1 = 1000m BikeErg + 60m DB WL + 500m Row, Round 2 = 1000m BikeErg + 50 WB + 500m Row, etc.

Overview. This is a long AMRAP broken into up to 5 different rounds. There’s a different movement each round, sandwiched between the Bike and the Ski. Move through these in order = you’ll finish with devil’s presses (if you’re fast enough).
The intent with the (active) recovery between rounds is to a) maintain intensity and, b) develop your recovery ability.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context.
Pace. Consistency is king here = always be moving. Fast pace you can maintain for 40-minutes with short breaks.
Session RPE/Feel. 7-8/10, you should feel that you could do a little bit more at the end when you finish the AMRAP.

Snatch

4 x 2 @ 70-75%, go every 1:15
4 x 2 @ 75-80%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

Biceps Curl 5x20. Pumppaa!

Höntsä salibandy
1-1,5h

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats

Burgener Clean Warm Up

Power/Squat Clean Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

Metcon
3x3min on / 1 min off
3 power clean @25-35/35-50kg
6 burpees
9 air squats
target 3-4 rounds per set.