Maastaveto 3x6x65%

Maastaveto korokkeelta 2x10x55%

Kapea penkki 3x10x50-60%
-stopeilla
-voit tehdä korokemaven ohessa!

Zone 1-2 training for 45-90 minutes of your choise
voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen, pertsan hiihtoa/sauvakävelyä tai uintia.

Warm up 3 rounds:
10 Lying banded pass over
10 Banded pull apart
6/6 single arm ring row
8-10 tuck up

Ennen köysilukon harjoittelua:
Modified rope climb 2 x 3-4
Roikunta köydessä 3 x 10s
Roikunnasta polvien nosto ylös 3 x 3-5

Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

Every 1 min for 10 mins

1 Squat Snatch@ 80-90%

Every 1 min for 10 mins.

Optional : 1-3 Power Snatch for practice

For time:
60 Dumbbell Facing Burpees
60 Alternating Dumbbell Snatches, 22.5/15 kg
Single Dumbbell Overhead Walking Lunge, 22.5/15 kg, 60 m

(Single Dumbbell Overhead Walking Lunge= 6x 10m)

Time cap = 12 min

Takaolkapääsoutu 3x20
Pystypunnerrus vastaotteella 3x20
-voi tehdä vuorotellen

Penkki 3x8 (40-50-60%), 67,5-70% x amrap

Etunojapunnerrus 3x amrap

Voimapyörä 3x10-15

Vipunostot maaten 3x10-15
-varovasti kuormaa

E2,5min x5
5 deadlift
10-15 abmat situp

AMRAP15 FQ
8+8 single leg deadlift
10+10 sideplank hip touch
12+12 elevated single leg glute bridge
30-45s russian twist

Power snatch + Deep power Snatch + Snatch

6 to 8 x 1+1+1 @ 60+%1RM snatch, go every 1:30-2:00

– Do your 1st set @ 60%1RM snatch, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift
-This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in power position, pause for 1-second, stand up to finish the rep

2 – Catch in deep power position (hips just above the knee), pause for 1-second, stand up to finish the rep

3 – Regular snatch

AMRAP 6

400m Bike ( 200m Run )
8 DB snatches, alt @ 32.5/22.5kg
12 Chest-to-bar pull-ups

2 x AMRAP (3:00 work / 1:00 rest)

20/15 (cal) Row
15 Box jump overs, 24/20″
10 Handstand push-ups
* Continue from where you ended on the AMRAP on the 2nd interval

4 x AMRAP (1:30 work / 0:30 rest)

400m Bike ( 200m Run )
+
Max reps in the remaining time of:

1 – DB snatches, alt @ 32.5/22.5kg
2 – Toes-to-bars
3 – Box jump overs, 24/20″
4 – Handstand push-ups

8 x AMRAP (0:45 work / 0:15 rest)

1/5 – Bike for distance ( Run )
2/6 – DB Snatches, alt
3/7 – Row for calories
4/8 – Box jump overs, 24/20″

– Rest 3:00 between sets –

Session overview. Descending (duration/interval) aerobic capacity intervals. Each part is 6-minutes of work, broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.
Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at end of each set.

DB Snatches → Lighter DB (e.g. 22.5/15kg ) , intent is to be able to keep moving through all sets without long breaks.
Chest-to-bar pull-ups → Pull-ups
Row → Air bike, SkiErg or BikeErg for same calories
Box jump overs → Lower box → Step overs