Spend 7 minutes working through:
30 pass-throughs with a PVC pipe
Left and right leg split progressions

6 x 400m, holding best possible pace. Never slowing more than 3 sec from best interval. 2 minute recoveries

1) 1:10.61
2) 1:12.23
3) 1:11.24
4) 1:13.74
5) 1:14.14
6) 1:15.33

120 min

1.Jonin HSPU-ohjelma week 7, #2
A. 5 x 1-2 strict HSPU no abmat / 1 abmat, rest 90 sec between sets > abmat, 5*2

B. 4 rounds as supersets, rest 2.5 min between sets:
B1. Strict press w/DBs, 8/side, halfway walk 15 meters w/ DBs OH
4*15 lbs
B2. Weighted C2B, 3+ reps
3*7.5 2*4*7.5 5*7.5kg

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow
C. Warm up for and perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bar
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic Power Test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Result: 4.30, 4.30, 4.45

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Result: 3 rounds + 8 power snatch
2.05, 1.50, 1.45

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Avg/max HR 180/188

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

Skip 30 sec. x5
10 Wrist Rollers
10 Reverse Curls
Skip 30 sec. x5
10 Drag Curls
10 Finger Curls
Skip 30 sec. x5
10 Towel Curls
20 Calf Raises
20 Upright Row

x3Rounds

250m row
15 db squat 25lbs
15 pushups
15 db squat 25lbs
250 row

5-3-1
60-70-80kg

• 10 Bench Dips
• 10 Shoulder Press
• 4 min. DB Jog
• 10 Floor Presses
• 10 Deadlift
• 4 min. DB Jog
• 10 Leg Curl
• 10 Dumbbell Clean
  • 4 min. DB Jog
• 10 Shoulder Press
• 10 BI Lateral Kickbacks
• 10 Thrusters/Clean & Jerks
• 10 Skull Crushers
• 10 Tricep Crunch

X3Rounds

Warm up stretches

3 rounds of:

15 box jumps "20
225m run
15 burpees
225m run
15 flutter kicks (4 count)
225m run
15 pull ups
225m run

Cool down strecthing

30 sec. Plank
10 Burpees
10 Straps
- Cycle 4 min.
10 Supermen
10 Back extension w/ Ball
10 Renegade Rows
- Cycle 4 min.
8 Chin-up
8 Inverted Rows
20 Close-Grip Floor Presses
20 Front Squats

For time:
20 pull-ups
Then, five rounds of:
7 hand release push-ups
60 kg squat clean, 7 reps
Then:
20 over the bar burpees