BENCHMARK WEEK

"Diane"
21-15-9 for time
Deadlift 102,5/70
Handstand push-up

10 rounds for time:
200m Skillmill Run (machine sub: 300/250m Row)
15 Push-ups
10 Box Jump Overs 60/50cm
5 Strict Pull-ups

Scaled:
Kipping Pull-ups

TC 30min

Viikko 50 (4/4) KEVENNYS VIIKKO
Maanantai
Warm Up
2 rounds
1:30 cardio
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 pause front squats

Strenght
Front Squat 3x8 reps @40-50-60%
Push Press 3x8 reps @40-50-60%
rest 2 min bwn sets

Metcon
3 rounds

50 double unders (or max reps in 45s)
10m hs walk (2x5m) or 2 wall walks
rest 1:1

3 rounds
10/12 calories air bike
8-12 toes to bars
rest 1:1

FOR time only 1 round :
100 double unders (or max reps in 1,5min)
20/24 calories of air bike
20m hs walk (4x5m) or 6 wall walks
16-24 toes to bars

time target is bwn 5-6 minutes on each part. TEE NÄMÄ 70-80% effort.

Accessory Work
3 sets
10+10 Bulgarian Split Squats (only bodyweight)
10+10 Single arm seated press @10kg
10+10 Single leg glute bridge
rest 2-3 min

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

Every 8 min x 4

A. IN 8 min time window (aim to have 1,5-2 min. rest before second long interval.)

20 DB snatch alt. (22,5/15kg)
20 box jump
20m OH lunges (22,5/15kg)
20 cal. row

B. IN 8 min timewindow

20 push ups
20 stoh 45/35kg
20 hang power clean 45/35kg
20 kipping pull ups/30 ring rows

Every 2:00 for 8 sets:
2 front squats
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best front squat and
Increase load across as many sets as possible.

Shoulder Press

1-2-3-4-3-2-1, as heavy as possible

Go Every 2:30

Emom 10

Kolmosia nousulla, viimeisissäkin V1-V2!

Row 500m All out, then 3,5km PK2
Result is your 500m time

Viikko 49 (3/4)
Maanantai
Warm Up
3 rounds
1:00 Cardio (add speed)
10 glute bridges
2x20 cossack squats / 1x10 air squats + 10 squat jumps
2x10+10 strict press / 1x:30s wall walk hold
10 v-ups

Strenght
1-3 rm back squat (20 mins)
1-3 rm shoulder press (20 mins)
rakenna molemmissa liikkeissä ajatuksella 5reps@50%, 4reps@60%, 3 reps@70%, 2 reps @80%
ja tän perään sit karkeesti 3 nostoa jossa haet päivän raskaan sarjapainon fiiliksen mukaan.
lepää 2-3 min sarjojen välissä ja tarvittaessa vielä enemmän ennen viimeistä nostoa. Haetaan tästä suorituspainoja vuoden vaihteen jälkeen alkavaan perusvoimailujaksoon.
3rm karkeasti 90% of 1rm, 2rm about 95% of 1rm.

Acecssory Work
3x15-20 banded strict pull ups
3x20 banded tricep push down + burn
3x15-20 toe up rdl with light dumbbells
rest as needed.

Cool down
3-5 min light air bike
some short recovery streching like russian baby / prayer pose / self hug streching

Back squat pyramid 5, 4, 3, 4 and 5

First week RPE 8 - 9
Second week RPE 9 - 10