Week 8.
Session 1/2.

A)
15 mins
Back squat 1 REP MAX TEST

B)
1 rep max weighted pull up

Negative archer push up x 4/4

-rest as needed -

Accessory
3 sets
banded triceps x 20
barbell windshield wiper x 6/6

Rest 1' btw sets

2-3 rounds:

15-25s GHD hip extension hold
15-25s hold top of ring row
10-25s hs hold

-rest as needed

Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat

A. 4x (lämmittely/kevyt)
3 vetoa, pysäytyksellä polven alapuolella
3 voimatempaus taskulta
3 valakyykky

B. 4-6x
1 tempaus
1 tempaus riipusta, polven alapuolelta

C. 4-5x
1 raaka tempaus
2-3 valakyykky

D. Vedot 4x3

3x 12min emomia

1) 45s Viivahölkkä
2) 45s Yhden jalan mave

2min tauko

1) 45s Kone rauhallisesti
2) 45s Kone vauhdikkaasti

2min tauko

1) 30s-45s Lapaveto
2) Submax lankku

EMOM10
-10 wall ball 9/6kg
-12 plank lateral jumps

2 rest

EMOM10
-15 US KBS 16-20/12-16kg
-20 mountain climber

2 rest

EMOM10
-10 KB SDLHP 20/16kg
-10 burpee over KB

2 rest

EMOM10
-130m skillmill run
-20 walking lunges

BikeErg intervals (Intensive FTP)

5 Sets of

5:00 @ 100-110%FTP20
– 1:00 @ 70-75%FTP20 –

• Use the 1st 5:00 interval to establish a baseline (distance or calories). On the remaining sets, bike until you hit this same target baseline (i.e. if you got 2600m in your 1st set, keep biking @ 110-110%FTP20 on the remaining sets until you hit this same target, before moving onto the slower pace (70-75%FTP20) for the rest of the time until you reach 6:00 and start the next set. Aim to keep the same distance/calories as in the last week’s intervals (now with shorter rest).

Session overview. Week 5 of intensive (shorter and harder pace) FTP intervals. We’ll progress from last week by shortening the rest to 1:00. This might mean you can’t go quite as hard as last week, but do your best to stay close to that pace.
We will push your capacity to endure pace just above your threshold and ability to recover between sets.
These steady efforts will become challenging as you get deeper into each interval; do your best to stay within pace. Note that you might need to stay on the lower end of the %FTP20 range on the work intervals.
The 1:00 recovery interval is short but will help your body clear (utilise) the built-up lactate from the work intervals a little bit. You can pedal anywhere within the range that feels good to you.
If you need to drop this recovery pace to 50-60%FTP20 to maintain the work intervals ( = to recover sufficiently), this is ok (but take a note). Do the recovery interval also after your last set to finish the session.
Adaptation. Improve your muscle endurance, recovery and ability to sustain moderate power output on the bike.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should 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 intervals.

2-3sets:

15-30s chin over bar
15-30s ring support
15-30s hollow hold