EMOM x 10

2 squat snatch ( 2s pause knee level) 65-75%

BikeErg intervals (VO2max micro-intervals)

3 sets of 6-8 intervals
1:00 @ 95-100%MAP5 (hard)
0:30 @ rest

– 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 6-8 x 1:00 work / 0:30 rest, 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). It is better to start @ easier pace (i.e. 95%MAP5) and then be able to do all the intervals vs starting too hard and not being able to complete the session. If you find the pace “too easy”, you can push the pace on the final 1-2 intervals of each set.
number of intervals. If you’re confident you can keep hitting your paces after 6 intervals, you can do 1-2 more.

*use straps

5@80%, 5@85%, 5@90%, jerk-%, rest btw sets 2min

3x1@80%, bs-%, rest btw sets 3min

40 Minutes @ HR Zone 2-3

Run 400m / Row 500m / Bike 1000m
10 + 10 One Arm Thrusters w/ DB
1:00 Plank
20 Kettlebell Swing
1:00 Wall Sit
10 Floor Bench Press w/ DB´S

Clean and push jerk 3x3

Hs hold practice
.
.
Gymnastics holds

5rounds

20s On / 40s off
1) hs hold
2) chin over bar
3) top of push up
4) hollow hold

MODERATE-HEAVY WEEK 3/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: HALF BLACKBURNS 0:35

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 2=1+1
2x2x[1+1+2]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% jerk-%, rest btw sets 2min

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
3@up to 80%, then DROP SETS 4-5x3@-10%, fs-%, rest btw sets 3min

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SUPERSET: quality

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

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

6 sets:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Snatch
- Start @50% 1RM Snatch, build by feel
- Rest 2min btw sets

Maastaveto 4x7x70%

Etukyykky Max5
-ei fail!!

Kyykky 4x4x65%