Aamu: 110 min

1.Jonin HSPU-ohjelma, week 6, #2
A. 5 x 6-8 strict HSPU, abmat + 10 kg plate, rest 1.5 min between sets
6 7 7 7 7 reps

B. 4 rounds as supersets
B1. Single arm DB row, 10 reps/side
40 45 45 45 lbs
B2. Tricep extension w/band
purple band

2.Weightlifting
A. Clean and jerk – (12 to 15) x (2+1) @ 65+%, go every 60-90 seconds.

3.Strength
A. Sumo deadlift – 4 x 3+ reps @ 82.5-87.5%, rest 1-2 minutes before A2
3*3*100 7*100 kg

Iltapäivä: 90 min

1.Skill / gymnastics
A. HSW practice for 20 min

B. EMOM for 12 min:
1) Strict T2B / 10 reps
2) Chin up hold / 20 sec
3) HS hold facing the wall / 30 sec

C. 3 rounds for quality:
25 sec hollow hold into 20 hollow rock

3.Conditioning
A. 2 sets of 2 x 1000m Row @ 0:04 – 0:10 faster than avg. 500 m pace for 5 km (see notes below), w/ 30 sec rest between intervals, 5 min rest between sets > scaled to aerobic/lactate threshold
Times: 2.13.4, 2.11.5, 2.07.4, 2.05,3 / 500 m