Run intervals

24 x 200m @ 5k pace

– 0:15 rest between repeats –

Overview. High volume 200m repeats @ 5k pace and short recoveries.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 200m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 200m.
Feel. Fast and sharp during the 200m repeat. The challenge comes from the cumulative fatigue over many repetitions and the very short rest, which prevents full recovery and keeps your heart and breathing rates high. RPE will increase from approximately 7/10 to 9/10 throughout the session.

Debrief.
– How was your pacing through the session?
– How much did you feel you recovered on the bike recovery intervals?
– Which movements felt easier, which ones harder? Did any bring up your HR more than others? How was your breathing when that happened?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Run → 250 Row/SkiErg, 500m BikeErg or 15/12 (cal) Air bike

LIGHT-HEAVY WEEK 4/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

10×/side PALLOF PRESS IN SPLIT - heels up *haastetaan tasapainoa ja tehdään päkiällä, molemmat jalat

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG (a. video) alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (b. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH 3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PALLOF PRESS IN SPLIT

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a) video:

&
b) video:

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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SNATCH PULL to HOLD full extension + SNATCH HIGH PULL + TALL SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + SNATCH BALANCE
*hold full extension 1-2s, *high pull - elbows up *tall & drop - starting position with heels up
2×2× 1+1+1+1+1+1@barbell, rest btw sets 1min

SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

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PAUSE BACK SQUAT + 1¼ BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
3@up to 60-65%, rest btw sets 2min

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CLEAN PULL to HOLD + CLEAN PULL from MID-THIGH *1-2sec hold full extension
2+3@70-75%, 2+3@75-80%, jerk-%, rest btw sets 2min

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video: 1¼ BACK SQUAT
Back squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion

video: CLEAN PULL to HOLD
*Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: CLEAN PULL from MID-THIGH 0:28 "HANG CLEAN PULL"

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× + 10× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

10× LANDMINE ROTATION

5× or 10× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

10×/side + max reps/side DB SINGLE LEG SEATED CALF RAISES + SINGLE LEG CALF RAISES *laita koroke päkiän alle istuiltaan & seisten tehden, istuillaan pidä toinen jalka koukussa aktiivinen pito koko työsarjan ajan

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: DB SINGLE LEG SEATED CALF RAISES

video: SINGLE LEG CALF RAISES 0:19

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KEHONHUOLTOA!

Running 🕰️ 45: You can choose a/b

A. For quality, 45 min:
800m run
1 round Cindy
(1 min rest)

B. For quality, 45 min:
1500m row/ski / 3000m bike (60-70% effort)
5-10 x hip mob.
5-10 x shoulder mob.

Hang squat snatch
3-3-2-2-1-1-1 @70%+

Treeni 4

Aikaa vastaan YGIG

8x kelkka
4x askelkyykkykävely säkin kanssa
40 D-ball olan yli
60 Cal row
40 leuka
60 Stoh

Snatch balance no feet
4x3 nousevalla painolla

Tempaus maasta + 1/2 reisi
2x1+2 @70%
2x1+2 @75%
2x1+1 @80+%

Tempausveto
4x2 @90–110%

WARM UP

10-15min easy pace bike (NOSE BREATHING /PK 1)
.
.
E5MOM x 6-8

250/200m ski (moderate pace PK2- VK1)
250/200m row (moderate pace PK2- VK1)

• remaining time easy pace bike

COOLDOWN
10-15min easy pace bike (NOSE BREATHING/ PK 1)

11 sets of Back Squat
Sets 1-3: 5 reps
Sets 4-6: 3 reps
Sets 7-11: 1 rep
- Rest as needed between sets
- Start @65% 1RM Back Squat for the first set of 5 and then continue to build in weight. Work up to a heavy single for the day

Treeni 1

4x 4min ON 3min OFF

A)

400m juoksu/ kone
6 Devil's pressiä

B)
10-20 Seinäpalloa
6 Box facing burpeeta

Running Intervals:
1600m @RPE3
- Rest 1min
2x (400m @RPE8, 90sec Rest)
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1200m @RPE3
- Rest 1min
2x (300m @RPE8, 75sec Rest)
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800m @RPE3
- Rest 1min
2x (200m @RPE8, 60sec Rest)