*rack
1+1@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[1+1]@-10%
*target load of max ~85%, rest btw sets 3-4min

Voima
E3MOM, 4 rounds
4-10 pike push up

WOD
10min amrap
10 DB hang snatch alt.
8 DB goblet squat
6 sit up
4 pike push up
2 burpee

2-3 rounds:

10+10 Db press
10 weighted hip extenson + 10s hold
40-60s D ball hold

On aika alkaa määritellä tavoite Cuupperiin. Tänään tehdään harjoitus Cuupperi. Sinun ei tarvitse tehdä maksimi harjoitusta. Haetaan tuntumaa mille tuntuu juosta 12 minuuttia reippaasti. Ahmolle pääsee juoksemaan, jos haluat tehdä testin radalla.
Ohessa tasaisenvauhdin taulukko auttamaan päivän harjoitusta ja josta pääset määrittämään omaa tavoitettasi. Kierrosvauhti juoksussa on verrattavissa 500m soutuun. 5 sekuntia per kierros kovempaa on paljon, aivan samalla tavalla kuin soudussakin 5 sekuntia per 500m

https://www.vaajakoskenkuohu.fi/@Bin/855379/COOPER+tasaisen+vauhdin+taulukko.pdf

Alkuverryttely 10 minuuttia hölkkää + venyttelyt.
12 minuutin testi.
5 minuuttia kävelyä loppuun.

Bench Press 6x6

Hölkkää / Reipasta kävelyä 10 minuuttia

25 - 35 minuuttia hölkkää sykealueella 3. Tarvittaessa tee välissä 1-2 minuutin kävelyitä.

Warm Up
2 rounds
1 min ski erg
2 min rowing
10+10 single arm bench press
10+10 single leg hip bridges
5+5 single arm ring row

Strenght
Bench Press 12-10-8-6 reps, building in weights, perform new set every 3.5min.
30 sec after bench press set, perform 12-10-8-6 reps of hardened ring rows
Hip Thrust 4-5x6-8reps@50-80% of 1rm back squats (pause 1 sec at top on each rep)
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 5-6 rounds
450/500m rowing @5km pr pace
6-8 strict ring dips

Accessory Work
2-3x15-20 reverse flyes with light dumbbells
2-3x15-20 reverse hyper or ghd back extensions
2-3x 20 heel overs + :10-15 Flutter Kicks
rest as needed

Front squat

18-24 @ 78-86%, rest 3:00 between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (18), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (24), go heavier next week

Seated strict press

24-30 @ 75-84%1RM strict press, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 8 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 24-30 reps with target weight in as few sets as possible.

• If you can get the reps done in 4 sets, you can increase the load next week
• if it takes you more than 4 sets to complete the minimum reps (24), keep the same weight next week
• If it takes you less than 4 sets to complete the top-end reps (30), go heavier next week
• If you get 24-27 total reps in 4 sets = increase load by 2.5 kg (5 lbs) next week
• if you get 28-30 total reps in 4 sets = increase load by 2.5-5 kg (5-10 lbs) next week
• if it took you less than 4 sets to complete 30 total reps = increase load by 5-10 kg (10-20 lbs) next week

10-minute AMRAP

1-3-5-7-9-etc.
Strict HSPUs
Strict pull-ups
Pistols (each side)
Strict toes-to-bars

Flow. 1 rep of each, 3 reps of each, 5 reps of each etc.