15min
5min max toistot askelkyykky kahvakuulan kanssa
5min max toistot vauhtipunnerrus kahvakuulalla
5min max cal Echo/Assault Bike

Hejsan hoppsan!

Nimi on Klaus ja teen Yliopiston liittyvä tehtävää Minnan kanssa.
Miksi tehdään Session RPE?
Session RPE tehdään jota voidaan seurata treenin luoma kuormitusta sekä tutkia sen Korrelation kisa tuuloksen. Käytä seuraavaa kaavaa:

treeni aika (min.) * RPE = session RPE
Esim: 120min (aika) * 5 (RPE) = 600

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Using the RPE table, describe how today’s overall load felt. Write down also how long the workout went.

Use the following formula:

workout time (min.) * RPE = session RPE
e.g: 120min (time) * 5 (RPE) = 600

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YGIG 3 rounds
20 sec holds / 10 sec transition

Support Hold
Dip Hold
Handstand Hold
Hollow Hold
Pull-Up Hold

"Chadwick Boseman"
King T'Challa Tribute Workout

For time
43 Power cleans
43 Barbell hop overs
43 Shoulder to overhead
43 Barbell hop overs
43 Back squats
43 Barbell hop overs

RX: 61/38,5kg
RX+: 70/47,5kg

Clean High Pull + High Hang Squat Clean

7 x (1+2) @ 45 - 55 %

SO 1:30

Use 20 min to find clean 1rm

EMOM x8

1) row 18/14cal
2) 10 kb reverse lunge

For Time (with a Partner)

7 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
6 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
4 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
3 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
2 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
1 round of 'Cindy'
2 rounds of 'DT' (70/50 kg)

Cindy : 5 Pull Ups, 10 Push Ups, 15 Air Squat
D.T : 12 Deadlift, 9 Hang Power Clean, 6 STOH

Each athlete will perform 1 round before switching.

Time Cap 36 min.

Light approx 30min run around hietsu

squat clean + 2 split jerks @60%
-deload week so no more than 60%