Aamu: 135 min

1.Jonin HSPU-ohjelma, week 3, #2
A. Metcon: 10 - 1 strict HSPU UB, 2 abmats
Result: 12.10

B. 3 rounds as supersets, 2 min recovery
B1. Strict press with KBs 8/side
3*8 kg
B2. Strict C2B AMAP - 1-2
9 8 6

1.Weightlifting
A. Clean + front squat + jerk – (12 to 15) x (2+1+1) @ 65+%, go every 60-90 seconds.
45 45 47,5 / 47,5 50 50 / 50 52,5 52,5 / 52,5 52,5 52,5

2.Strength
A. Rotate through A1 / A2 / A3 for 4 rounds
A1. Back Squat – 8+ reps @ 72-75%, rest 1-2 minutes before A2
A2. Strict dip – 8+ reps @ AHAFA, rest 1-2 minutes before A3
4*8

Ilta: 75min

1.Strength
A1. 20 sec hollow hold into 20 sec hollow rock
A2. Body levers - bent single leg - 3*6 reps
A3. GHD hipe extension - 3*12 reps
A4. Strict T2B - 3*8 reps

B1. Bicep curls, 3*8/side
15 20 20 lbs
B2. Side lateral raise
3*12*2.5 kg

3.Conditioning
Warm up
A. Row 2 rounds: 1 min on : 1 min off
Round 1 – low rate (<24 strokes per minute (spm)), gradually increase power
Round 2 – medium rate (24-28spm), gradually increase power

Main set
A. 2 sets of 4 x 500m Row @ 0:04 to 0:10 faster than avg. 500m pace for 5km (see notes below), w/ 30 sec rest between intervals, 5 min rest between sets > scaled to aerobic threshold training
2.19.3, 2.18.6, 2.17.5, 2.16.3, 2.15.6, 2.13.7, 2.13.0, 2.11.1