1) Hollow Hold 45s
2) Arch Hold 45s
3) Side plank L 45s
4) Side plank R 45s

lofaasz 20x45kg

OHS 4 x 8

3 x tempaus riipusta + maasta

#Strength
3 @ RPE 9; 1/2 load drop (-20%) of:

• BB shoulder press

Morning: 80 min

TTP run program, week 1/6
A. Warm up:
A1. 5-minute easy run nose breathing
A2. 20 lateral lunges
A3. 20 long lunge elbow touches per side
A4. 20 mountain climbers
A5. 20 downward dog pushups

B. Main set
B1. Alternate 15” run drill, 15” run slowly.
50% high knee, butt kick
75% high knee, butt kick
100% high knee, butt kick
B2. Alternate 15” run fast*, 30” run slow.
60% fast
70% fast
80% fast
85+% fast

C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
Times: 4.39, 4.30, 4.20, 4.13
C2. 3 x 200m. Rest 60 seconds between runs
Times: 43.2, 39.3, 38.1

D. Cool down
C1. 5-minute light easy jog/walk with nose breathing.
C2. Finish with 1-minute forward fold

Riipusta raakarive + raakatyöntö 2x(1+2)@70% , 3x(1+2)@75%

VAPU 3@70%, 3@75%, 2x3@80%

V-Ups 3xMax

50 C&J

(Every 10 C&J perform 10 TTB/ KNEES TO ELBOW)

7PM:

3x3 tng snatch.

Then do 10 singles with that weight.

7x Hang clean 135/105
7x frontsquat 135/105