3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24 Walking lunges

Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 76+% (RPE 8-8.5)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups@ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows

You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30.
Use a band for assistance as needed or add additional load
Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.
.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between

4 sets
1 front squat + 3 back squat
Rest 2:30 b/t sets.
Tough sets. Same weight all sets.

Tessa Borodulin

Takakyykky 5x4 @72,5-75%
Pystypunnerrus 5x4 @72,5-75%

Emom 12:
1: 8 Barbell bent over row (vastaote)
2: 6+6 DB single-leg RDL
3: :40 Hollow hold
4: Rest

3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24 Walking lunges

Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

C2 Bike

WU:

10-15min Z2 C2 Bike
Into,

3 Rounds:

• 30s Hard
• 1:30 Easy

Into,

Rest 5min

FTP Test

• 20min Max Watt Test

Result=20min Average Watts

Oma valintainen uintitreeni tai alapuolelta ainakin johdanto treenille.
Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia
2-4 sets
25-50m potkuja
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Lunges 10-8-8-6-8
Alternating lunges

1)
E2:30 x6, vuorotellen A/B:
A: 9+9 db row + 5 push ups
B: 10 back squat

2)
Amrap12:
20-16-12-8:
Wb
Hang db snatch
*max cal

Sumo mave
65 kg

Penkki
24 kg

Preppi
12 kg