Juoksu korttelin ympäri.
50 Kahvavakuulaheilautus pään päälle
50 Ilma kyykky
200m Farmari kävely
Juoksu korttelin ympäri
200m Farmari kävely
50 Ilma kyykky
50 Kahvakuulaheilautus silmien tasolle
Juoksu korttelin ympäri

Käytä sama kahvakuula liikkeissä.

Aikaraja 45 min

Maastavetoja korokkeelta
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LÄMMITTELY
10min AMRAP
45s ergo
6+6 yhden jalan GTOH levypainolla
12 dead bug
12 ilmakyykky
5 maastaveto korokkeelta (nouse painossa työsarjojen kuorman "suuntaan")

-käytä korokkeena esim 10-20kg levypainoa
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MAASTAVETO KOROKKEELTA
4x10 @56-58%

-noin 2-3min lepo sarjojen välissä
-dead stop- nostot
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PYSTYPUNNERRUS
2x10 @56-58%
-noin 2-3min lepo sarjojen välissä
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APULIIKKEET
3x8+8 pallof press askelkyykyssä
3x10 arnold press RPE 8
3x10 lantionnosto RPE 8

-1-2min lepo sarjojen välissä

LÄMMITTELY
3:00-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
Maastaveto
Muscle clean polvelta
Etukyykky
Tall clean
Vauhtipunnerrus
Saksiin työntö

3-5 toistoa per liike

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RINNALLEVETO & TYÖNTÖ

Työntökompleksi,
Nousu keskiraskaaseen kuormaan 20:00 minuutissa:
(Raaka rive + rive + vauhtipunnerrus + saksiin työntö)

Rive -veto,
3 x 4 (raskas)

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BONUS

Maastaveto korokkeella seisten (5-7cm),
Nousu 3 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 4-10 @ 80% raskaimmasta 3 sarjasta.

Vauhtipunnerrus,
4 x 4 (raskas)

Kiertoharjoitus,
3 Kierrosta:
10+10 1-Jalan romanialainen maastaveto
10 Cyclist kyykkyä
10 Tiukkaa varpaat tankoon/polven nosto
20 Z-philly pressiä lattialla istuen

Tähtää hieman isompiin painoihin kuin viime viikolla.

*split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% jerk-%, rest btw sets 2min

2 Rounds of intervals

A1. AMRAP 8
18/14 (cal) Air bike
12 Burpee box jump overs, 24/20″
6 Bar muscle-ups

A2. 2 x AMRAP 4
18/14 (cal) Row
12 Thrusters @ 52.5/35kg
6 Wall walks

– Recover for 2:00 between AMRAPs (within A2) –
— 4:00 active recovery (easy machine of choice) between AMRAPs (A1/A2)

Flow. A1 – A2 (2 x 4min), 4:00 active recovery, A1 – A2 (2 x 4min)

Session overview. Mixed duration high-intensity intervals. This week we’re progressing the overall duration of intervals from 7 to 8-minutes. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Improve your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer 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 pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Movement options.
Air bike/Row → Ski, BikeErg or run for same calories
Bar muscle-ups → reduce reps (3) → Chest-to-bar pull-ups or pull-ups (9 or 12)
Thrusters → 43/30kg
Wall walks → reduce reps (3 or 4)

Overhead squat

Build to heavy 3 (H3) @ 1 RIR (86-92%)
+
2 x 4-6 @ 90% H3, Rest 2:30-3:00 b/t sets
+
AMAP @ 85%H3

– Build to a heavy 3 (H3) @ 1 RIR (around 86-92%1RM).
– Once you’ve hit the H3 set, you have 2 back-off sets of 4-6 reps @ 90%H3, and 1 set of AMAP @ 85%H3
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

3-4 sets:
10/10 Banded Bulgarian Split Squats (w/ medial band pull)
1min Plank Hold (elbows)
6/6 Tempo Box Step Downs
10/10 Standing Banded Leg Extension

Clean + Front squat + Jerk

8 to 12 x 1+1+1 @ 72+%1RM CnJ, Go every 1:00-1:30

– Each set is 1 Clean (squat, of course) + 1 Front squat + 1 jerk (anyhow)
– Start @ 72%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

For time:
2sets:
3 rounds:
10 Pull-ups
15m Double DB Walking Lunges 2x20/15kg

• Rest 3min btw sets

*90°

3x5@70%, bs-%, rest btw sets 3min