Run intervals

6 x 400m @ 5k pace

– Rest 1:00 between intervals –

5k pace. Use your pace from the 5k time trial from last block. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

SESSION NOTES
Overview.This is a deload week on our run progression. Even though the volume is reduced, avoid the temptation to push the pace too much (as this would negate the intent of a deload). The goal is not to sprint the reps, but to work on controlled speed and repeatability at a pace you could hold for a hard 5k effort.

Effort. Work at RPE 8-8.5/10. Each 400m should feel strong and purposeful, not like a max effort.

Feel. The first 3-4 reps should feel smooth and almost too manageable. The 1:00 rest is just enough recovery to keep quality high, but not enough to feel fresh. While the last reps will feel harder, the intent today is to have an easier session to be ready for the next 4 weeks of training.

Adaptation. Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping good mechanics.

Execution notes.Use the first rep to lock into pace, not to test your fitness. Keep each 400m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:00 rest, then start the next rep on time.

Debrief.
– How consistent were your 400m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– Did your running mechanics change through the sets or did you stay consistent ?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 500m Row or SkiErg repeats OR 1000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

Penkki 3x1 90%

Snatch

E2MOM X9-12

Set 1-3:

• 3 Snatch 55-65%

Set 4-6:

• 2 Snatch @65-75%

Set 7-12:

• 1 Snatch @75%+

Squats

A) Back Squat

A1) Build Up To Days Heavy Technical 1RM

*jätä pieni vara
*rest 3min between sets

A2) Back Squat

• 3x3 @82.5-85%

A3) Tempo BS

• 2x4 @65-70%

*3sec alas

Metcon

For Time:

1-2-3-4…10

• STOH @40kg
• Bar Over Burpee

Accessories

A) 3-4 Rounds:

• 8-12 Banded Sissy Squat

rest 60s

• 45-60s Chinese Plank

rest 60s

• 10/leg KB Leg Raise (boksin päältä)

rest 3min

Lunges (alternating)
10-8-4-4

Buy in: 40cal each erg (bike, row, ski)
40 KBS (single jb)
40 box step ups
40 deadlifts (single kb)
40 bent over row (single kb)
40 GTOH (plate)
40 hang clean (db, single arm)
40 push press (db, single arm)
40 hi-pulls (kb)
40 push-ups (kneeling)
40 sit ups
Cash out: 40cal each erg (ski, row, bike)
Tc 60min

Snatch 9x1

High hang snatch + hang snatch 4 x 2+2

Block power snatch

5 to 7 x 1-2 @ 65-75%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up within the range if moving well.
– Start with doubles, then move to singles if needed as you build within the percentage range
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

4 rounds for quality

• 20 weighted sit-up (10–15 kg levy)
• 15 plate overhead lunge march
• 20 V-up
• 60 Russian twist

20 kierrosta

12cal assault bike + 1 kierros Cindy