Tempaus kyykkyyn lantiolta (power-asennosta):
3 toistoa joka sarjassa, nouseva paino
@40, 50, 60, 65, 70

Ski

4 x 1250m

Rest 2 minutes btw. sets.
Results is average speed all five rounds.

Tempaus
10 x 1@78 - 88%

Takakyykky
5x5@75%

Salin ohjelmointi

Hip thrust 4x12 reps

Bent over barbell row, find controlled 6 rep max

Morning: 60 min
A. Running warm up for 25 min
B. Main set
6 x 400 m @ 1:35, 90 s rest between 400's
Times: 1.35, 1.34, 1.35, 1.35, 1.35, 1.34
-Into-
12 x 200 m @ 0:46, 60 s rest between 200's
Times: 46 45 46 46 45 46 / 46 46 45 45 45 44 s.

Evening: 150 min
Warm up EMOM12 + 5 x 2 m HSW
1.Own skill
A. BMU practice for 20
- 7 x 3 + 1 = 22 BMU

2.Strength
A. Back squat 5 x 6 @ 70% - 95 kg x 0.7 = 66.5 kg
5 x 6 x 67.5 kg
- 3+3 Skater jumps after each set
- Rest as needed

B. 3 sets:
- 15+15 s Single leg Sorenson hold
- 10 Double KB Front rack Box step up - 12 16 16 kg
- 60 s Heavy plank hold between boxes - 16 16 16 kg

3.JG PP 10.9.2018
A. Turkish Get-up 5 x 5, 60 s rest between sets. Same weight across - 12 kg

B. Hanging
- Accumulate 90 s of pronated passive hang
- Accumulate 90 s of supinated passive hang
- Accumulate 60 s of narrow grip pronated passive hang
- Accumulate 60 s of narrow grip supinated passive hang

C. Pressing
Accumulate 4 minutes of front support walks

D. Plank hold - not done

50 KB Swing 25#
25R/25L KB Snatch 25#
100M KB High Elbow Farmers Walk 2x25#
100M KB Farmers Walk 2x25#
50 KB Goblet Squats 25#