Threshold Run

A) 10min Z2 WU

B) 5 Sets Of:

• 1km Run (VK)
• 500m Easy Recovery Jog

4 rounds:
3 min row or run for calories
2 min single DB box step-overs (24″/20″)
1 min burpees

2 min rest between rounds.

Lontoossa mem’s weightlifting valmennus. 💂🏻‍♀️

Tempaustekniikkaa lantio, pp, pa, tng pa 30kg saakka.
Rive tekniikkaa lantio, pp, pa, tng pa 50kg saakka.
Työntötekniikkaa pukeilta 35kg saakka.

8 min EMOM:
• 1 Snatch
Recommended weight: 80-80-85-85-90-90-95-95% of 1RM snatch.

Every 4 min x 10 sets:
250/200 m row
5 pull ups
10 wall balls
15 sit ups

C&J

A) WU 3-4x E3MOM:

• 3 Clean DL + 3 PC + 3 FS (light)
• 2-3 Straight leg box jump

B) E2MOM X3:

• 3 C&J @70-75% (1.1.1)

-rest 2min-

E90SEC X3:

• 2 C&J @80-85% (1.1)

-rest 2min-

EMOM X3:

• 1 C&J @90-95%

Back Squat

• 6x2 (1s pause in bottom) *build up

Metcon

4-3-2 min AMRAP / Rest 1 min between
(Start where you stop each set)

• 12/9 Cal Fan bike
• 12m DB Farmer Lunges (2x15kg
• 12 Burpee pull ups

Accessories

A) Core EMOM 12:

1) 30/30s Side Plank
2) 30-45s Russian Twist
3) 20-30 V-Up
4) Rest

B) 3-4x For Quality:

• 20-30 Banded Pull Apart
• 10/10 DB Row

Every 3 min x 12 sets:
1st 60 s bike + 60 s burpees
2nd 60 s row + 60 s double unders
3rd 60 s run + 60 s alt DB power snatches 30/20 lb

2x3x75
2x3x80
2x2x85

Deadlift 6 RM

For time:

Partition as you like:
100 wall balls 9/6 kg
200 KB swings 24/16 kg
3,6 km hill trail run or 300/240 cal row