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

Amrap6:
20 wb
10 burpee box jump over
20 sit up
10 wb russian twist
Max cal row
1:30 rest
Amrap6:
20 double kb deadlift
12m/12m mixed kb carry
20 leg raise over kb
12 double kb march
Max cal echo
1:30 rest
Amrap6:
4 rounds of cindy*
Max cal bike erg
1:30 rest
Amrap6:
20 plate gtoh
10 plate thruster
10/10 plate half turkish sit up
10 burpee over plate
Max cal ski

EMOM5

Pull-ups

For time:

5rounds:
5 bmu / scaled c2b
10 power clean@70/50kg
20/15cal echo

Target under 13min, time cap 16min

EMOM30:

A) 8 Push up
B) 12 Bulgarian split squat
C) 40s plank
D) 6 Pull ups
E) 6-8 Butt extension
F) 40s Dead bug

Deadlift

4 x 2 @ 86-92%, Rest 3:00 between sets

Deadlift

1 x 1-3 @ 88-90%
5 x 3 @ 75% , go every 1:30-2:00

– Hit a single top set of 1-3 @ 88-90%, then focus on fast pulls on the back-off sets

EMOM x 8-12

1) machine
2) 5 clean deadlift + 5 muscle clean + 5 power clean
3) machine
4) 5-10 push up + 5-10 jerk behind the neck