90 minutes of basic conditioning

HR @ 70-75%

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IF YOU DO 21.1 ON FRIDAY

• 10 Min of:
Assault Bike

5’ @ 60% MHR
3’ @ 70% MHR
2’ @ 80% MHR
2’ rest +
• 8 Interval of:
Assault Bike max seconds @ 92% of last week best peak Wattage
2’ rest each interval
Calcola il 92% del tuo miglior peak wattage della scorsa week (esempio 1500, 1500 x 0.92 = 1380.) quindi pedala sino a raggiungere rapidamente quel wattaggio e mantienilo il più a lungo possibile. Fermati quando scende al di sotto del 90%.
Registra il tempo di durata per ogni sets.

work to 1RM back squat

Active recovery

4 rounds
1min ground to overhead @15/10
1min row
1min double unders
1min rest

4 kierrosta

5+5 1-käden rengassoutu kierrolla
20 venäläinen kahvakuulaheilautus
100m juoksu
1min lepo kierrosten välissä

Alkulämmittely ja mobility

Etukyykky 7x 5

21-15-9
Thruster
Tangon yli burpee

Loppuvenyttelyt

5 rounds for time of:
- run 300 metres
- 15 pull-ups
- 35 hip extensions

Friday 29th June 2018
“Aerobic capacity”

Run 400m
100 Easy
Run 300m
100 Easy
Run 200m
100 Easy
Run 100m
100 Easy
Then:

6 x 200m Run, 100 Easy

Then:

Run 1 Mile but for every 400 metres 5 tuck jumps

every 3min for as long as possible
from 0.00 to 3.00
2 ROUNDS OF
10 overhead squats
10 chest to bar pull ups
from 3.00 to 6.00
2 ROUNDS OF
12 overhead squats
12 chest to bar pull ups
from 6.00 to 9.00
2 ROUNDS OF
14 overhead squats
14 chest to bar pull ups

following the same pattern