Benchpress

5 x 5 moderate weight

in between sets

3-5 (weighted) chin ups

Paused back squat + back squat

5x1+2 @75-80%, go every 3 min

2 sec pause in bottom in first rep

20 min AMRAP:
• 20 m Dumbbell Farmers Carry 35/20#
• 8 Dumbbell Bench Press 35/20#
• 8 One-arm Dumbbell Row 35/20# Right
• 8 One-arm Dumbbell Row 35/20# Left
• 20 cal Row
Use two dumbbells 35 lbs each for men, 20 lbs each for women. For the farmers carry, while holding both dumbbells, walk out 10 meters (13 steps), turn around, and then 10 meters back for a total of 20 meters (26 steps). Goal: complete 6 rounds

Tempo rive+ Rive+ Rive riip yp+ Ylöst.
3sarjaa
1+1+1+1 @75-80%

AMRAP 7

2-4-6-8-10..etc
Deadlift 70/50kg
10 Jumps Over Barbell

2 rounds for quality

8+8 staggered DL
20 alt. barbell box step ups

Rest as needed

3 rounds

1 power clean @85%
2 power clean @80%
3 power clean @75%

Rest 2 min between sets

Yoke carry max effort for any distance.

Koronakuntoutusta, työntö. Alemmissa painoissa rivet tuplana.

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.