20min HS-walk Skill:
- On 5m segment, walk up & down the stairs of your choice

6 x 5, climb heavy

Go every 2:30

45-60min Z2 Bike

Fiiliksen mukaan mutta tähtää minimi 45min, ja että sykkeet pysyy hyvänä Pk alueella

Ei wodeja!

Yoke carry

5 to 6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Foam Roll
1:00/1:00 Pec Foam Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Snatch

A) E90SEC X5

• 1 Snatch Pull + 2 Hang Power Snatch @70-80%

B) E90SEC X5

• 2 Power Snatch (Drop and Go)

Start @75% and build up

C) Barbell Conditioning

5x30s on/30s Off:

AMRAP: Power Snatch @45kg

Back Squat

• 1x3 @70%
• 1x3 @75-80%
• Max Reps @85% (1 RIR)

Optional Metcon

AMRAP 9

• 10-15-20-25 etc. GHD Sit Up
• 15 WB
• 30 DU/45 SU

Accessory

A) 4 Sets Of:

• 8/8 Double DB Bulgarian Split Squat

-rest 90s-

• 10 Barbell Bent Over Row

-rest 90s-

B) 4 Sets Of:

• 10-15 Slider Hamstring Drag

-rest 90s-

• 10-15 DB Preacher Curl

Peruskestävyysharjoitus

Lämmittely
1min hiihto
1min soutu
1min pyörä

Sitten:
10 pään yli vienti kepillä, myötäote
10 pään yli vientiä kepillä, vastaote
20 takareiden pumppaus
8+8 maailman paras venytys

Harjoitus (Peruskestävyys, 60–75%/HR max)
9x4min ergo, 1min lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella, jossa sykkeesi on 60-75% maksimisykkeestäsi koko harjoituksen ajan. Vaihda ergometria lepoajalla.