MODERATE-HEAVY WEEK 3/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10x DEAD BUG plate PULLOVER
5x/side LATERAL LUNGE or COSSACK SQUAT
5x SQUAT JUMPS
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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BLOCK NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + SPLIT JERK
*the height of the barbell is in the power position, clean from pwr pos.- hold this position for 2-3 seconds before clean, split both side 2=1+1

2x1x[2+1+2]@barbell, 2+1+2@up to the maximum of the day, then do 2+1+2@90% of that max, jerk-%, rest btw sets 2min, tc 20min

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SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

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B1. PAUSE OHS + OHS *3 sec pause at the bottom
2+3@barbell, 2+3@up to 80%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence.
a strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

B2. SNATCH BALANCE + OHS
2+3@barbell, 2+3@up to 80%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under,
a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

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BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 40%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

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DEFICIT CLEAN DEADLIFT *put the red platform under your feet
6@75%, 6@80%, 6@85%, jerk-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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video: LU RAISES

video: MEADOWS ROW 1:52

5 rounds:
21/18cal Row
15 DB STOH 2x15/10kg
9 HR Burpees Over DB's (facing)
6 Strict or Kipping Pull-ups (no butterflies)(chin on top of bar)
- Rest 1min btw sets

For TIME
Run 400m
– rest 2min
Run 800m
– rest 2min
run 1,6km
– rest 2min
Run 800m
– rest 2min
Run 400m
– time cap 35min
– skaalaus 1,6km jää pois
– tasainen vauhti, kovempaa kuin edellisellä viikolla

10min Amrap

10 Burpee Over KB
15 KB Swing
30 Rope Jump

BikeErg intervals (Intensive FTP)

4-5 Sets of
6:00 @ 100-110%FTP20

– 3:00 @ 70-75%FTP20 –

• Use the 1st 6:00 interval to establish a baseline (distance or calories). On the remaining sets, bike until you hit this same target baseline (i.e. if you got 3000m in your 1st set, keep biking @ 110-110%FTP20 on the remaining sets until you hit this same target, before moving onto the slower pace (70-75%FTP20) for the rest of the time until you reach 9:00 and start the next set. Aim to keep the same distance/calories as in the last week’s intervals (now with shorter rest).

Session overview. Week 2 of intensive (shorter and harder pace) FTP intervals. We’ll progress from last week by reducing the rest period to 3:00 while aiming to maintain our pace. We will push your capacity to endure pace just above your threshold and ability to recover between sets.
These steady efforts will become challenging as you get deeper into each interval, do your best to stay within pace. Note that you might need to stay on the lower end of the %FTP20 range on the work 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. Note that we are using a faster recovery pace (which you should now handle better after the previous 6-weeks of training). This combined with a shorter recovery period means you’ll build up more fatigue across the sets.
If you need to drop this recovery pace to 50-60%FTP20 to maintain the work intervals ( = to recover sufficiently), this is ok (but take a note). Do the recovery interval also after your last set to finish the session.

4 Rounds For time :

500m Bike / 250m Row ( alternating round )
10 Push-Ups
15 Sit-Ups
20 Air Squats

TC 12

For Time:

1 Mile Run
21 - 18 - 15 - 12 - 9
Dumbbell Snatch 14/22kg
Sit Up / T2B
1 Mile Run

(Scaled = Run 1200m)
Time Cap 30min

Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

Tavoitteesi <- 2500m : 3 x 1000m. Rest 4:00
Tavoitteesi 2500m -> : 4 x 1000m Rest 4:00

Pyri juoksemaan samaa vauhtia kuin viime viikolla 800 metrin vedoissa.

Back Squat

5 x 5, building.

Before each set 4 High Box Jumps

Go Every 3:30

Every 1 min for 12 mins:

1 Pause Power Snatch
3" pause just above the knee!

EMOM 12 mins
1-4. mins: 1 @ 75%
5-8. mins: 1 @ 80%
9-12. mins: 1 @ 80+%