Aamu: 100 min

2.Conditioning
Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. Preparatory Running Drills
B1. 2 x 20m of high knees. Run back
B2. 2 x 20m of butt kicks. Run back
B3. 2 x 20m of skipping. Run back
B4. 2 x 20m of high skipping (big extension!). Run back

Main set
A. 3 sets of 600/400/200m run repeats @ see notes below, w/ 40 sec (after 600m) – 30 sec (after 400m) rest between repeats, 5 min rest between sets
Times: 2.39, 1.44, 0.52, 2.38, 1.44, 0.51, 2.36, 1.42, 0.47

Iltapäivä: 150 min

1.Jonin HSPU-ohjelma, week 4 #1
A. 5 x 2-4 strict HSPU 1 abmat, rest as needed
3 1 2 1 1

2.SPP - skill: gymnastics
A. Ring MU practice for 50 min
Progressions
8 ring muscle ups, partly assisted

B. HSW practice for 25 min

C. 2 sets of:
20 sec hollow hold into 20 sec hollow rock