AMRAP 12 mins
1 Wall Walk
1 Squat Clean, 70/50 kg
2 Wall Walks
2 Squat Cleans, 70/50 kg
3 Wall Walks
3 Squat Cleans, 70/50 kg
...
Continue adding 1 rep each round to each movement until time expires.

Deadlift

Build to today's heavy 3.
--then--
3 x 3 @ 80-90% of heavy triple, go every 2 min

• full reset

AMRAP24 in groups of 3, YGIG, divide anyhow:
60 / 45 cal row
45 T2B / kipping knee raise
30 deadlift (120 / 85 / 60-70% 1RM)

Mixed teams row: 20 cal / man, 15 cal / female.

RPE 8-9

Huomioita:
Mavepainot on raskaat, jakakaa alusta asti lyhyisiin sarjoihin. T2B rasittaa myös keskivartaloa, joten keskittykää hyvää coren tukeen ja ottakaa happi vatsaan aina ennen toistoa. Vyön käyttöä voi suositella.

2 hlön joukkueet: Soutu mixed teams kalorien mukaan, 30 T2B ja 20 deadlift. 30-60s tauot liikkeiden välillä.

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

60% / 2 x 2+2
70% / 2 x 2+2
80% / 3 x 2+1

Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
10 cossack squats

Strenght
Building to moderate heavy triple on each movement
Front Squat 3reps @50-55% to start and finish at 70-75%
Push Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Sumo Deadlift 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

6RM Weighted chin-up
- Rest 2min btw sets

BikeErg intervals (FTP)

4 x 10:00 @ 95-100%FTP20

– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 10:00 of work (95-100%FTP20), followed by the 5:00 recovery interval @ 40-60%FTP20.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. This week’s long bike intervals are traditional FTP intervals. You’re building your capacity to endure at your threshold pace. These steady efforts will become challenging as you get deeper into each interval, do your best to stay within pace.
The 5:00 recovery intervals help your body to further clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Improve your muscle endurance and ability to sustain moderate power output on the bike.
Session RPE/Feel. 7-8/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These will start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile, choose a pace that you can repeat for all 3 intervals.

KB Windmills
5 x 5+5

Start with your difficult side.

AMRAP 20 min
20 burpees
25 KB
30 situps

Deadlift ( Deadstop )

4-4-4-4-4-4 Building

Go every 3:00