120 min

1.Strength
Jonin HSPU-ohjelma, week 10, #2
A. 2 x max reps strict HSPU, rest 4 min between sets
> w/ abmat, 4 & 5 reps

B1. Strict press – Build to a 5RM for the day within a 15-minute window.
Result: 34 kg
B2. Back rehab: single arm DB deadlift
3 x 20/s x 35 lbs

C. Alternate C1 / C2 for 3 rounds
C1. Single arm KB row – 8/side @ AHAFA, rest 1m before C2.
12 16 16 kg
C2. Seated single arm DB press – 8/side @ AHAFA, rest 1-2m before C1.
15 20 20 lbs

D. Alternate for 3 rounds:
D1. Side lateral raise
12 x 12.5 kg
D2. Bicep curls
2 x 8 x 20 lbs 12 x 20 lbs
D3. 20 sec hollow hold + 20 hollow rock
D4. Leg raises x 20

2.Conditioning
Main set
A. 3 sets of 3 intervals, 500m row @ < (faster than) avg. 500m pace on 2km TT, 30s recovery between intervals, 3-5 minute rest between sets > 60s between intervals
Avg. paces: 2.08.1, 2.04.4, 2.02.9, 2.005, 1.59.2, 1.57.8, 1.59.3, 1.58.5, 1.57.2
Total avg. pace: 2.00.8 / 500 m
162/189

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140
B. Thoracic Flow