3rnds for quality
6/6 banded ext. rotation
8 prone T raises
10 hollow body rocks

10'EMOM
1: 1 slow eccentric pull up w. weight
2: 5/5 one arm ring row

Voimatempaus+vala+allepudotus emom 10 75s
15,20,25,27

Tempausveto+tempaus lantiolta+tempaus emom 10 105s
27,29,31,32,34
Useita samoissa painoissa, lenteli mihin sattu ja päin pyllyä koko homma. Vimppa 34kg tuli oikein ja kyykkyyn.

Työntöveto+rive lantiolta+rive+työntö emom 10 2min
25,30,35,40,45,49,51,54,55. Jossaki oli taukoväliä ja vimppa 55kg pelkkä rive+työntö.

Otm 10 etukyykky 1
35,45,55,60,65,70,74,77,0
79 ei tänään irronnu, putos alas

Front sqauat 10 x 1

1min

For time

• 21 front squats
• 15 bar-facing burpees
• 9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

Deadlift

3 x 4 @ 82-86%, Rest 3:00 between sets

Run intervals

6 x 800m @ 5k pace

– 1:00 rest between repeats –

Overview. We are progressing from 400m to 800 repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
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 800m 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 800m.
Feel. Steady during the 800m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions and the short rest, which prevents full recovery and keeps your heart up through the session. 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?

For time

• 5 pull-ups
• 10 push-ups
• 15 air squats

Bench press 2rm max

Outdoor running

45-75min run / ZONE 2 / nose breathing only
.
.
.
4-6sets:

100m sprint ( 70-80% / not too fast)

rest as needed between sets

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.