Aerobic capacity + TTP Engine week 4 Strength
Aamu: 70 min
Warm up from TTP Engine
A. Run or run/walk (45”/15”) for 8 minutes.
B. 5 minutes of active mobility
C. Preparatory Running Drills
C1. 2 x 20m of high knees.
C2. 2 x 20m of butt kicks.
C3. 2 x 20m of skipping.
C4. 2 x 20m of high skipping (big extension!).
Main set: Lactate threshold
A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 28 - 27 s/100 m
Times: 1.51, 1.50, 1.48, 1.50 / 1.46, 1.45, 1.46, 1.45 / 1.46, 1.45, 1.46, 1.44
165/186
Cool down: 10 min walking
Ilta: 105 min
1.Skill
A. BMU practice for 40 min
14 bar muscle ups
B. HSW practice for 15 min
2.Weightlifting
A. Snatch – 12 x 3 @ 65+%, go every 75-90s. > 12 x 2, lighter weights
3.5 min easy assault bike, TF
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