– Foam Roll Hamstrings x 60s each (6-12 inch passes proximal to distal)
– Active Straight Leg Raises x 20 reps each side
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

2-3rounds:

30+30s side planks
10-20 banded pull apart

For time:

cash in 1000/800m row

then:

4 rounds:
3 bmu / scaled 6 c2b or pull up
6 hang squat clean @60/40kg
9 burpee over bar

TARGET UNDER 10MIN, TIME CAP 14MIN / SCALE WEIGHT IF NEEDED

Deadlift

6/5/4 @ 78+%, rest 3:00 b/t sets

5 x AMRAP 2

10 GTOH w/ Plate
10 Air Squats
10 Kettlebell Swing 24/16kg

Rest 2:00 between amraps

Kyykky 5x2 (80-82,5-85-87,5-90%)

Etukyykky Max3
-nousu päivän max3-rautaan
-5-8 noususarjaa
-ei fail!!!

EMOM 16

1 Minute : 5 Deadlift + 5 Bar Over Burpees
2 Minute : Plank Hold
3 Minute : WallSit
4 Minute : Box Step-ups

10 min AMRAP:
30/24 cal Row (divide anyhow)
7 Sync. T2b
15 Sync. KB Goblet squats @24/16kg
7 Sync. T2b

10 min AMRAP:
40 DU / 60 SU (each)
5 Sync. KB Hang snatch, left arm @24/16kg
5 Sync. KB Hang snatch, right arm @24/16kg
10 BMU / Strict pull-ups /20 ring row (divide anyhow)

10 min AMRAP:
30/24 cal ski/ bike (divide anyhow)
3 Sync. wall walks
15 Sync. KB USA Swings @24/16kg
3 Sync. wall walks

Rest 3 min between AMRAPs.

Warm Up
2-3 sets
1-2 min fast walk/easy run
:20-30 single unders
8-10 ring swing towels
8-10 no push up burpees
8-10 v-ups
rest 1 min bwn sets

Gymnastic Strenght
3-5 sets of :
double unders x 20-30 seconds
set of ring/ bar muscle ups or c2b pull ups (2-4 rir on each set) (means quality set/amount of reps) sellainen sarja että jää
selvästi varaa nostaa seuraavalle kerralle sarja volyymia.

Warm Up
Modified Hinshaw WU
10m aitojen ylitykset vuorojaloin (over the hurdles)
10m polvennosto rintaa kohti + venytys vuorojaloin (knee to chest)
10m pakaravenytykset jalka ristiin vasten toista reittä vuorojaloin (figure 4)
10m askelkyykkykävelyt kurotuksella (samson strech)
10m tinasotilaskävelyt (toy soldiers)
:30 standing arm swings (käsien liikuttaminen "kuten juostessa" kiihtyvällä temmolla)
10m kävelyt jalkaterät sisäänpäin (toes in walk)
10m kävelyt jalkaterät ulospäin (toes out walk)
10m kantapohjien varassa kävely (walk on heels)
10m päkiäkävely (walk on toes)
sitten vetoja alle ennen varsinaista treeniä
40m nousevalla vauhdilla, kävelypalautus 50m
70m nousevalla vauhdilla, kävely palautus 70m
100m nousevalla vauhdilla, kävely palautus 100m
lepää 2-4 min ja aloita juoksutreeni

5k Run Progression Week 7 (zone 2-4, mainly 2-3)
8x (200m or 50 Sec at RPE3-4, 10 Sec Fast Surge)
-Rest 2 Min-
8x (200m or 50 Sec at RPE3-4, 10 Sec Fast Surge)
-Rest 2 Min-
tehdään siis esim. 8 min setti = 8x50 sec löysää, 10 sek kiihdytys/kuvitteellinen ylämäki juoksu eli pientä voiman lisäystä
juoksuun hetkeksi ja takaisin 50 sek löysää.

2 Sets
400m at RPE7
-Rest 2 Min-
200m at RPE8
*Rest 2 Min between sets.

rpe 1-3 = 60-120 min easy pace
rpe 3-5 = 40-60 min pr pace
rpe 5-6 =20-30 min pr pace
rpe 7-8 =10-20 min pr pace
rpe 8-9 = 5-10 min pr pace
rpe 9-10 =1-5 min pr pace

BikeErg intervals (FTP)

12:00 @ 95-100%FTP20
– 5:00 @ 40-60%FTP20 recovery –
15:00 @ 95-100%FTP20
– 5:00 @ 40-60%FTP20 recovery –
12:00 @ 95-100%FTP20
– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 12:00/15:00/12:00 of work (95-100%FTP20), followed by the 5:00 recovery interval @ 40-60%FTP20.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. This week’s long bike intervals are traditional FTP intervals. You’re building your capacity to endure at your threshold pace. These steady efforts will become challenging as you get deeper into each interval, do your best to stay within pace.
The 5:00 recovery intervals help your body to further clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Improve your muscle endurance and ability to sustain moderate power output on the bike.
Session RPE/Feel. 7-8/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These will start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile, choose a pace that you can repeat for all 3 intervals.