Handstand hold

Accumulate 2:00-5:00 on your hands*

• Give yourself no more than 10-minutes to accumulate this time

Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall

Intervals:

3-5sets:

20 wallball
10 ttb
2 rope climb

rest 2min between rounds

TARGET UNDER 2-2,5MIN / SCALE REP SCHEME IF NEEDED

Clean and jerk:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 60 % of max
5. Round 67,5 % of max
6. Round 77,5 % of max

6 rounds

6 Front squat 40/60kg
6 (s)Hspu
6 MU/c2b/pull up
6 PC&J
6m HS walk (with 1 piruette) / seinäkävely
6 box over Burbee

Rest 90sec bethween every rounds

Timecap 40min

Deadlift

12-10-8

E3MOM / 2-3 rep in tank

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

Burgener Clean Warm Up

Clean&Jerk Training for 15 minutes
1-2 reps, hit set every 1-1,5 minute

Metcon
10 min amrap
10 box jump, step down
10 db clean+push press (alt hand, from floor)
10 toes to bars or small kip knee raises

Warm Up
3 rounds
1 min air bike
5+5 reverse lunges
5+5 upright row
25+25m single arm db oh walking R/L

Strength
TGU 3x3+3 reps, building in weights , keeping it light to moderate
rest 1.5-2.5 min bwn sets
ring push ups 3x6-12 reps
rest 1.5-2.5 min bwn sets
3 sets
10 Dumbbell/kettlebell deadlifts + farmers carrying x 30seconds
Rest 1.5-2.5 min bwn sets

For Quality
3 sets
3-5 wall walks
6-8 single arm db snatch per side(one side first)
30 weighted russian twists + 10-15 tuck ups
rest as needed

3 Sets of intervals, alt A1/A2

A1. EMOM 8 (0:40 work / 0:20 rest)

1) BikeErg for calories
2) DB Devil’s presses @ 2 x 22.5/15kg
3) Row for calories
4) Wall walks

A2. EMOM 8 (0:40 work / 0:20 rest)

1) BikeErg for calories
2) Burpee box jump overs, 24/20″
3) Row for calories
4) DB Box step-ups, 20″ @ 2 x 22.5/15kg

– Rest 2:00 between sets –

Overview. We are progressing the 8-minute sets, now broken into 0:40/0:20 micro-intervals (Ronnestad style). 2:1 work:rest ratio still allows for fairly high output and some lactate recovery (clearance/utilisation) between intervals. The work rate should be high (think 6-minute max effort pace on the machines and steady hard push on the other movements). Again, most of the “movement minutes” are high-tension movements.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could 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 the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard efforts but NOT all-out sprints. Look for that 6:00 pace on the machines and keep pushing through the other movements. Choose movement options accordingly as needed.

CINDY with a pair

AMRAP 20

5 PULL UP
10 PUSH UP
15 AIR SQUAT

Toinen tekee kierroksen, toinen huilaa jne...

4-5sets:

3 snatch balance + 1 OHS

(easy/moderate)