Alternate B1/B2

B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

Run intervals

4 x 1200m @ 5k pace

– 1:30 rest between repeats –

Overview. We are progressing from 800m to 1200m repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 1200m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 1200m.
Feel. Steady during the 1200m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions as well as short(ish) recovery, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.

4x

6 box step ups/leg (alternating)
1min Easy bike

Vertaa viime kerran askelluksia ja mieti paino niin että voi olla napsun haastavampi nyt

20 min EMOM lugnt tempo
1. Machine/sledge push
2. 10 Box step-ups
3. 10 Ringrows
4. 10 Dead bugs
5. 5-8 incline push-ups (mot box)

Mål: återhämtning och cirkulation. Väck kroppen utan att stressa den. 60–70 % effort.

Post workout:

EMOM 8
1. Cat-cow 45 sek, vila resten
2. 45 sek banded pull-aparts, vila resten
3. Glute bridges (2 sek paus uppe)
4. Plank 45 sek, vila resten

Clean + push press + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM

Warm up
8 min emom Teams of two
Echo bike
Inchworm burbee / alt. DDb press

Pressing for power
Every 2:30
3x strict press with bar
5 rounds

30 min Amrap Teams of two
Alt. Light/heavy bag
4 sandbag ground to shoulder
sandbag carry
4 sandbag squat
Kaikki tekee kannot kokonaan mutta muut saa jakaa miten pari haluaa. Painot naisille 30/60 kg ja miehille 45/70 kg. Skaalaa sopivaksi. Ensin kierros kevyellä ja sen jälkeen raskas. Tästä voi merkata kierros määrän.

Recovery 40/20x12
Ergo bike
Row
Echo bike

Viikko 3/4 syklissä.

Snatch Engine

B) 45s on/1min15s Off:
Until 30 Reps done

• Snatch @60kg

*ykkösiä
*Power? Alota ainaki poweri

Front squat

– 4 x 3 @ 77-82%

• rest 3:00 b/t sets

For Time

3 Rounds:

• 8 DB Devils Press @22.5kg
• 10 DB Box Step Over
• 12m DB OH Walking Lunge

*kaikki liikkeet yhellä käsipainolla

Cap: 9min

Building

3 Rounds:

10/10 Standing DB Bicep curl
10-15 DB Pullovers
10-15 Seated DB lateral raises

*rest as needed

For time, split reps as seen best:

1000m/800mx Row/Ski
50x Pushups
50x DDB Hang C&J (2x15/10kg)
50x DDB Frontrack lunges (2x15/10kg)
50x V-ups
50x Wallballs (9/6kg)
1000m/800mx Row/Ski

Time cap: 22min

EMOM10
Snatch ladder
35/45, 37,5/47,5, 40/50, 42,5/52,5, 45/55, 47,5/57,5, 50/60, 52,5/62,5, 55/65, 57,5/67,5