Press behind the neck 3x8
- lepo 2min
- lisää painoa edelliseen viikkoon

-full extension! Stay on your toes after extension.
-”feel the bar” from your chest to extension.

Find your 1RM in 15min. (Power or squat)

4 intervals, alternate A1/A2

AMRAP 5
8 DB snatches, alt @ 32.5/22.5kg
8 Toes-to-bars
8m DB walking lunge @ 32.5/22.5kg
8 Burpee box jump overs, 24/20″
* Single DB (anyhow)

AMRAP 5
BikeErg @ 110-120%FTP20 (very hard)

– Rest* 5:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals Note (bike 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). Note that 120%FTP might be quite close to your MAP5 (5-min max effort), keep this in mind when choosing the pace so that you can repeat it.

Session overview. This week and the next one, we’ll do these alternating AMRAP / Bike intervals. While these are similar to intervals from the last block, this time we’ll have a longer rest period (1:1 work:rest vs 2:1 last block) to allow for even higher outputs.
This means your job (to make the most out of these sessions) is to push hard on both parts. Choose movements for A1 that allow you to keep pushing through the whole interval.
Adaptation. Improve your aerobic capacity in a sports-specific context. Build your lactate tolerance.
Session RPE/Feel. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). These should feel hard right from the first interval. Do your best to 1) keep moving on the AMRAP, 2) hold your pace on the bike.
Pace. Hard but sustainable pace on the AMRAP. Use the % avg. watts based on your Bike power profile on the bike. IF you haven’t done the Bike profile aim to hold a pace you could do for about 10:00.

Penkki 2x95%

Pullover 4x15

Vipunosto eteen levypainolla istuen 4x15

Band-pull-aparts 3x30

Stoppi-penkki 3x1 (70-75-80%)
-3s stoppi

Pull up 3 x 1

In 20 minutes build 1 RM

4 Sets:
3 Weighted Pull-up
- Rest as needed btw sets

5 sets:
1-3 BMU
- Rest as needed btw sets

EMOM 12

Odd : 8 Wallball + 5 Push-Ups
Even : 12 Box Jumps