For time with a partner (YGIG)

6 OHS
10 power snatch 50/35kg

20 reverse lunges 50/35 kg

30 1-ARM DB hang clean & jerk (alt)

40 T2B (scaled 20)

REST 2min 

40 T2B (scaled 20)

30 1-ARM DB hang clean & jerk (alt)

20 Front squat 50/35 kg

10 power snatch
6 OHS
REST 2 min
160 DU

80m bear hug D-ball / sandbag carry 

40 HSPU (scaled 20)

20 m HS Walk

10 BMU / rMU
REST 2min
10 BMU/rmu 

20 m HS Walk

40 HSPU (scaled 20)

80 m bear hug D-ball / sandbag carry

160 DU

Snatch

Warm up
Row 3min in 1min intervals
30 sec light
15 sec intermediater
15 sec hard

Emom 10
1. 6+6 Single leg DL
2. 6+6 plate windmill
3. 5 Inch worm
4. 5+5 kazak squats with 3 sec pause
5. 10 heavy goblet squats

Emom 6 @20-40% (Snatch 1RM)
2 Power Snatch
2 Snatch balance
2 Overhead squat

E2mom 10 @ 45-65%
1 Power Snatch
1 Snatch balance (or OHS) with 5 sec pause
1 Squat Snatch

E3mom 30 @70%->
1 Squat snatch

BikeErg intervals (Intensive FTP)

4-5 Sets of
6:00 @ 100-110%FTP20
– 2:00 @ 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 8:00 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 3 of intensive (shorter and harder pace) FTP intervals. We’ll progress from last week by reducing the rest period to 2:00 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 2:00 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 shorter recovery period means you’ll build up even more fatigue across the sets than last week.
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.
Adaptation. Improve your muscle endurance, recovery and ability to sustain moderate power output on the bike.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE 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 your pace). These should start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile, choose a pace that you can repeat for all intervals.

AMRAP 10

30 DU
20 wallball
10 ttb
.
rest 5min
.
AMRAP 10

20/15 row calories
10 burpee box over
.
.
TARGET 4-5+ ROUNDS / SCALE TTB REPS TO 6-8REPS IF NEEDED

EMOM 10

1) Bar muscle-ups
2) Wall balls @ 9/6kg

• Set a target reps for each minute for yourself and then work to stay consistent. E.g. 7 Bar muscle-ups and 21 Wall balls. Intent. Accumulate EXCELLENT repetitions under fatigue

Bar muscle-ups → jumping bar muscle-ups with hip snaps

MODERATE-HEAVY DAY 13/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

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2 rounds

5+5+5+5x BAND I+Y+T+SNOW ANGEL
15-20x REVERSE CRUNCH
8-12x COPENHAGEN PLANK LIFT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

CLEAN + FRONT SQUAT + SPLIT JERK
2x1x[3+3+3]@barbell, 2+2+2@50%, 2+2+2@60%, 2x1x[2+2+2]@70%, 2+1+1@80%, 1+1+2@80%, 2-3x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

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CLEAN PULL slowly down *full foot
2@80%, 2x2@95%, 2x2@105%, 1@110%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + FRONT SQUAT *pause 2-3sec in the bottom
1+2@75%, 2x1x[1+2]@78%, fs-%, rest btw sets 3min

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video: PAUSE FRONT SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

4+4@RPE7 SPLIT SQUAT *could do 3-4 more reps
8x ROLL ABS / GHD SIT-UPS with weight

Rest as needed

KEHONHUOLTOA!

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PROG II - MAXIMAL WEEK 7/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 19/36

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SNATCH HIGH PULL + SNATCH
2x2x[1+2]@barbell, 1+2@up to the maximum of the day, then do 1+2@90% of that max, sn-%, rest btw sets 2min

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PAUSE SNATCH PULL *3sec pause 2cm off the floor, full foot + SNATCH PULL *full foot
2+1@100%, 2+1@105%, 2+1@110%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot
or
PUSH PRESS + POWER JERK *pp flat footed/full foot
1-2x1x[1+2]@barbell, 1+2@up to the maximum of the day, pp-%, rest btw sets 2min

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
2+1@75%, 2+1@80%, 2+1@83%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

Week 3

1. Snatch pull + hang power snatch + snatch balance
   3 x 2+2+2 x 30-50%
   rest 90s

2. Snatch + hang snatch
   3 x 1+2 x 75%
   2 x 1+1 x 85%
   rest 2-3min

3. Power clean + jerk
   3-4 x 2+2 x 75-78%
   rest 2min

LÄMMITTELY

3-4 Kierrosta, 3-5 toistoa per liike,
Voimatempaus lantiolta
Niskan takaa vauhtipunnerrus
Valakyykky
Voimatempaus polvelta + valakyykky
Alle veto lantiolta (tall snatch)
Niskan takaa kyykkyyn työnnöt (snatch drop)
Vauhditon pituus,
5 x 1

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TEMPAUS

Nousu päivän kunnon mukaiseen raskaaseen, mutta terävästi liikkuvaan tempaus ykköseen

RIVE & TYÖNTÖ

Rinnalleveto polvelta & työntö,
Nousu päivän kunnon mukaiseen raskaaseen, mutta terävästi liikkuvaan ykköseen rive polvelta + työntö

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BONUS
Takakyykky,
Nousu päivän kunnon mukaiseen raskaaseen kahden toiston sarjaan 12.00-15:00 minuutissa

Bulgarian split kyykky,
3 x 6/6 (raskas)

1-Jalan romanialainen maastaveto,
3 x 6/6 (raskas)

Hauiskääntö + pystypunnerrus käsipainoilla,
3 x 6-8 (raskas)

Tiukat polven nostot / varpaat tankoon nostot,
3-4 x 10 (raskas)

Valakyykky 1RM

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 2x1x[1+1]@90%, jerk-%, rest btw sets 2min