Tempaus

Push press

3 x 5 @ RPE 8 (75+%1RM push press), go every 2:00-3:00

Pause push press

3 x 3 @ RPE 7, go every2:00

Pause for 2s in the dip on the pause push presses. Focus on vertical dip and driving up aggressively into extension as you will not be able to use the stretch reflex of the dip.

Run intervals – 10 Rounds

3:00 Run @ 10k pace*
1:00 @ walk/easy jog

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for these intervals.

Intent. Sub-threshold/threshold intervals = The pace should be repeatable through the session without your running form breaking down. In the end, it should feel that it was productive, NOT that you’re exhausted.

Clean + Front squat + Jerk

6 to 8 x 1+3+1 @ 64+%1RM CnJ, Go every 2:00

– Each set is 1 Clean (squat, of course) + 3 Front squat + 1 jerk (anyhow)
– Start @ 64%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats

3x

A) Banded DB Lateral raises
B) Double DB Front raises
C) Double DB Lateral raises
D) Double DB alt. Cross front raises
E) Double DB Bench Lateral + Front raises

Jalkaprässi

Takakyykky

Pull up (3min levot)
8x?