5x5 AHAP

A, Handstand walk practice

B, Core work

135 min

Skill: BMU practice for 25 min
9 BMU

1.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 82-84% 65
1 x 4 @ 84-86% 67,5
1 x 3 @ 86-88% 70
1 x 1 @ AHAFA 77,5
A2. Weighted dip – 4 x (6, 5, 4, 6) @ AHAFA, rest 2-3 minutes before A1
6*2,5 kg, 5*5 kg, 4*7,5 kg, 6*5 kg

B. Deadlift, rest 3 minutes between sets
1 x 8 @ 77-79%
1 x 6 @ 81-83%
1 x 4 @ 85-87%
1 x 4 @ AHAFA

C. Rotate through 4 rounds at your own pace, start a new round every 5 minutes
(1) – Turkish get-up – 4 x 4/side @ AHAFA 8 - 10 kg KB
(2) – Handstand hold facing the wall - 20 seconds
(3) – Sled Push – 4 x 20 seconds @ sled + 15 kg
(4) – Sled pull – 4 x 20 seconds @ sled + 15 kg
(5) – Rest

2.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Sunday fun day 1:15-2:30

• 60 Min of:
Assault Bike @ 60-70% MHR

Warm-up
10:00 BikeErg @ easy
+
2 Rounds – BikeErg
2:30 @ FTP20 pace
0:30 @ hard pace (MAP 5*)
2:00 @ very easy pace

• FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

1. Crocodile Breathing 3 breaths per rep x 5 reps x 2 sets
2. 90/90 Breathing 5 breaths per rep x 5 reps x 2 sets
3. SIdelying foam roller rotation 3 breaths per rep x 5 reps x 2 sets
4. All fours breathing stacking 3 breaths per rep x 5 reps x 2 sets
5. TRX Rotations x 3 breaths per rep x 5 reps x 2 sets
6. Wall T-spine rotation x 3 breaths per rep x 5 reps x 2 sets

Lämmittely ja mobility

×Kyykky

15min amrap
30m juoksu
6 kyykkyä
20s lankkupito

Loppuvenyttelyt

Warm Up

Jog 400m
Run 400m
10 Hollow Rock
10 Arch Rock
1:00 Hamstring Stretch
1:00 Tight Stretch
1:00 Calf Stretch