CFJKL Powerlifting Block 1 Monday - Week 1

RPE 7–8

Minimum of 3 min rest between sets

140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8 kg

Partner workout

Five 5 min AMRAP

AMRAP 1
Shuttle run 100 m
Wall ball x 10 (9 kg/ 6 kg)

REST 2 min

AMRAP 2
Burpee x 10
Box jump x 10 (60 cm/ 50 cm)

REST 2 min

AMRAP 3 (barbell)
Shoulder to overhead x 10 (20 kg/ 15 kg)
Front squat x 10 (20 kg/ 15 kg)

REST 2 min

AMRAP 4
Ring row x 10
Kettlebell deadlift x 10 (32 kg/ 24 kg)

REST 2 min

AMRAP 5
Kettlebell swing x 10 (16 kg/ 12 kg)
Sit up x 10

Lepoja, samoin huomenna. Tiistaina ensimmäinen rykäsy KK karsintaa.

Skaalattu:
- 65min Kevyt
- Kevyttä, tauotonta liikkumista
- Kontrolliksi: 55-70% syke maksimista tai PPPP

Kuntoilija:
- 75min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 15min välein 10sek mittainen spurtti
- Syke 55-70% maksimista. PPPP.

Pro:
- 85min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-65% maksimista. PPPP.

Eilinen/lepo

Tempaus sylistä

5 x 3

Alternating On the Minute x 16
Odd – 15 Calorie Row
Even – 12 GHD Sit-Ups

5 Sets:
3 Pausing Jerk Drives

Percentages based off estimated 1RM Jerk:
Set #1 - 65%
Set #2 - 70%
Set #3+4+5 - 75%

Rest as needed between sets, but aim to keep it to 2:00 or less.

Tabata
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Tabata
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