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15k run Time Trial @80-90% effort

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä. Harjoituksen tavoitteena on juosta 15km reippaasti, mutta ylläpidettävällä vauhdilla sekä löytää sopiva tahti puolimaratonia varten.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

Then,

1-2 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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EMOM x10

2 jerk (60-70%, BE FAST!!)

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15min AMRAP

20 Air squat
16 Lunge steps
12 Lateral squat
400m Run

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WARM-UP:

400m Run
10 Perfect stretch
400m Run
10 Half kneeling hamstring stretch
400m Run
10 Squat into hamstring stretch

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10 rft
3 devils press @2×15
6 t2b
9 box jumps
12 cal row

Tc: 18 min

For time

• 50 deadlifts
• 40 pull-ups
• 30-calorie row
• 20 chest-to-bar pull-ups
• 10 squat cleans

♀ 125 lb
♂ 185 lb

Basic Condition

10 min row
10 min ski
10 min echo bike

3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.

Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
Every 1:30 x 10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds

A: Bench press 3x5
B: 3 rounds
30sec all out bike
3min rest
1min amrap Burpees
3min rest

1raakarive alkuun ja 3,2,1 raakatyöntöä, aallot, kaikki no feettinä. 2min välein.

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