BACK SQUAT

6-6-4-4-2
Rest 2min between sets

Selkä boksilla tai stepperillä, välineenä käsipaino.
Tee vuorotellen punnerruksen kanssa. Lepää kierrosten välissä n. 30-60s.

LÄMMITTELY
Tekniikkatikkaat
Reaktiopeli

VOIMA
Tehdään liikkeet vuorotellen liikeparina
4 x 6 lantionnosto
4 x 6 punnerrus

Merkkaa painot erikseen

CIRCUIT
2-3 kierrosta, 35s./15s.
1. Askelkyykky eteen - sivulle - taakse
2. Rapunosto
3. Dead bug pieni vk
4. Uimari

Run intervals

3 x 200m @ Faster than mile pace
– 200m @ Recovery walk –
+
2 x 800m @ mile pace
– 3:00 @ recovery (walk) –
+
2-3 x 200m @ Faster than mile pace
– 200m @ Recovery walk –

Flow. 3 sets: 200m repeats, 800m repeats and again 200m repeats to finish.
Intent. Faster repeats on the 200s. Consistency and quality running on the 800s.

Pace. This is a progression from last week’s session. You should now have a pretty good idea of your 200m paces so can push here. As per last week’s 600s, this week’s 800s are all about developing your ability to sustain your target mile pace.
As often, it’s better you start a bit too easy (if unsure of your pace) on the 1st 200m repeat, then build up through the 1st set. Emphasis on 200s is to push your pace/speed. On the 600s you’re working on speed-endurance and durability to sustain your target mile pace for a longer distance.
Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).

C2B proge

AMRAP 14
2 c2b
4 front squat @60kg
12 kbs @32kg
4 c2b
4 front squat
12 kbs
6 c2b
…etc

• eli c2b lisääntyy joka kiekka kahdella

Bar Muscle-up Drills / Capacity

2 to 3 rounds of:

3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

(Rest as needed b/t each drill)

Rest 90-seconds between each round

A, Barbell Front Squat Complex:
-1 Tempo Front Squat (32x1)
-1 ¼ Front Squat
-1 Front Squat
Build up in 12 minutes

B, AMRAP 12 (Partner, YGIG)
-100 DU
-80m KB Front Rack Walking Lunge @2x12/16
-60m Burpee Broad Jump
-40 KB Deadlift @2x12/16
-20 KB Jump Squat @1x12/16

A)
Every 2 minutes x 10 rounds (alt.between a and b )
A: 10 Russian swing
B: 5/5 hang clean
*as heavy as possible

B)
5 rounds with 1’rest
3/3 high pull to snatch
10 push up (RX: deficit push up)
10 doule KB floor press ( RX: in hollow body pos.)

LÄMMITTELY

3 kierrosta:
1min ergo (reipas)
10 ilmakyykky
10 käsipaino-pystypunnerrus
10 dead bug

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HARJOITUS

Peruskestävyys, 60-70%/HR
max

4x8min, 1min lepo kierrosten välissä

1. Pyörä/soutu/hiihto (kevyt)
2. AMRAP:

20 boksiaskellus vuorojaloin

15 kahden käden käsipaino-vauhtipunnerrus (kevyt)

10 istumaannousu

*Harjoituksessa vuorottelevat ergo (pyörä ja soutu), sekä käsipaino- ja kehonpainoliikkeet, eli harjoituksen kulku on esimerkiksi seuraavanlainen: ensimmäinen 8min pyörä, lepo, toinen 8min AMRAP, lepo, kolmas 8min soutu, lepo, neljäs 8min AMRAP. Harjoituksen on tarkoitus olla peruskestävyysharjoitus.