Week 2.
Session 1/2.
A)
15 mins
Tempo Back squat 5-5-5
3” tempo on the way down
- 2 mins rest

Accessory : Bulgarian Split squat
3x8/8
- use dumbell or KB

B)
Negative weighted Push up - Pull up
4x 5 push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Zottman curls x 12 with light dumbbells

Rest 1’

4x 1+2
Snatch pull
Muscle snatch

4-5x 1+1+2
Power snatch
Hang squat snatch
Overhead squat

3-4x 1+2
Snatch pull
Hang snatch pull

Aikaa tehdä rata tammikuun ajan.

Rx:
1. Rata lähtee nojisten seinän puolelta ja kädet puiden alkuun
2. ⁠edetään omalla tavalla vain käsin aisojen päätyyn, jossa
3. ⁠suoritetaan 3 dippiä
4. ⁠käännytään nojiksilla 180 astetta ja palataan alkuun kädet nojisten päätyyn.
* jos putoaa tai käyttää apuna jalkoja= ei tulosta

Sc: ilman dippejä

2-3sets:

40+40m s.a farmer carry
10+10 DB row

Snatch high pull + muscle snatch + drop snatch
4x 3+3+3 @kevyt paino

Hang snatch + low hang snatch + snatch
4-5x 1+1+1 @70-80%

Snatch pull
4x2 @raskas

5x10 Supine Cable Lat Pull Down
- Rest as needed

LÄMMITTELY

12:00 Minuuttia:
:45s Soutu tai pyörä
10 Askelkyykkyä taaksepäin
5+5 1-Jalan maastavetoa
10 Ironclad vatsalihasrutistusta
10 Samsonin askelkyykkyä

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KUNTOHARJOITUS

20:00 minuuttia tasaisella tahdilla:
12 Pistoolikyykkyä vuorojaloin
6+6 1-jalan maastaveto (keskiraskas)
12 Ironclad -vatsalihasrutistusta (keskiraskas)
2:00 min soutu tai pyörä

__

HUOMIOITA

Harjoituksen tavoite on 20:00 minuutin ajan pysyä liikkeellä tasaisella tahdilla. Tarkoitus on kehittää perusvoimaa sekä kehonhallintaa

*Harjoituksen liikkeissä tähtää siihen, että saat hyvällä fokuksella tehtyä sarjat maaliin. Pistoolit ovat haastavia ja vaativat keskittymistä, joten valitse variaatio joka haastaa jaloissa toispuoleisuutta sopivasti. Voit tehdä pistoolit esimerkiksi boxilta alas astumalla sekä ylös nousemalla tai istahtamalla yhdellä jalalla penkin päälle. 1-Jalan maastavetoihin valitse itsellesi painot, jolla saat sarjan putkeen hyvän poltteen saattelemana.

20-minute Functional Threshold Power (FTP20)

BikeErg – Max steady 20-minute effort for average watts and total calories/distance

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control (80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately)). You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.

BikeErg – Max steady 5-minute effort for average watts/total calories/distance

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”

Recover for 15-minutes before FTP 20

Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.