Front squat 3 RM, then 3x3 @ 90%

DEADLIFT

1x20
3x10

Every 3min

• vika tätä! 🔥

8 Sets

200m @ 1 mile pace
200m @ Jog/walk recovery

Pace. Run your first 200m @ your 1-mile pace. This pace will be faster than your 5k effort from last week, but you may need to estimate around what the exact pacing should be. Either stay at the same pace or run a little faster on the following 200s if you feel you can maintain a bit faster. The short rest between repeats will challenge your stamina/endurance but if you choose the right pace, you should be able to hang on for all 8 runs. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).
Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilise oxygen. Learn to feel your pace on the runs.
Feel. This should feel like you are working hard but are still in control. Each repeat should be very hard, but the jog/walk recovery should be enough to allow you to maintain your effort.

FOR TIME

8 bmu
20 wall ball @9kg
6 bmu
20 wall ball
4 bmu
20 wall ball
2 bmu

6 min on, 1 min off for total of 6 rounds:

A.
800 m run or bike for calories

B.
10 wall balls 9/6 kg
6 T2B
20 double unders

C. 15/12 cal row
10 DB push presses 30/20 lb
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.

Tempaus +tempaus lantio
15,25,27,29,31,34

Rive lantio +rive+työntö
30,35,40,44

Etukyykky 3x2 85%
45,55,65,65,65

+loppujumps!

Tempausta lantiolta, pp, kokonaisia, loppuun vain kokonaisia, 1-3
15,20,25,27,30,32,34,36,37,35
Loppua kohen ei päässy kyykkyyn, vimppa 35 kyykkyyn. Lenteliki eteen ja taakse.

Työntöjä kokonaisia
35,40,44,45

Juoksu+hyppynaru parin minsan
1,5 kierrosta, hyppynaru, 1kiekka juoksu, hyppynaru, 0,5kiekka juoksu

E4MOM x6, alt. between a & b:
a) 1-2 rope climb (scale height if needed) / 2-4 lying to standing / 30s ankle lock training
10 alt. db snatch
6-10 cal ski erg

b) 5-10 HSPU / feet on box HSPU / pike push up
10 kbs
6-10 cal echo bike

Target: 1:30-2:00, TC: 2:30 / interval.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

Every 2 minutes, for 40 minutes (4 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 15 box dips + 30 double unders
Station 3 – 400 Meter Run
Station 4 – 10 toes to rings
Station 5 – 15-20 ring rows

Block Jerk

2 x 2 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%