4x5 50-60%
Shoulder Press

2 Sets of

3 x 800m Run*
– Rest 0:45 between repeats –
— Walk/jog for 5:00 between sets —

• Run your 1st 800m of each set @ your 5km pace, then either stay at the same pace or run a little faster on the following 800s in the set.

3 rounds
10/8 cal bike or row
10 push ups
10 PVC pass throughs

Strength
Push press
E2MOM x 6
8 reps

• Increasing weight from last week.

Maximum push ups in 1 min.

20 rounds for time:

5 push ups
5 sit ups
10 air squats

4x6 kevyt paino
Saksi asennosta strict press

135 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Conditioning
PK2 - VK1
For 40 min:
10 min bike
10 min row
HR: 143/166

AM: 40 min
60 s. run/60 s. walk
5.8 km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 2x2

2.Conditioning
WORKOUT 5, row progression
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.4
Round 2: 2.09.7

3.Accessory
A. 4 sets:
8 shoulder press - 25 25 27 27 kg

B. Tabata bicep curls - 12 reps, 10 kg barbell

105 min
Warm up for 20 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg