20-minute Functional Threshold Power (FTP20)

Row – Max steady 20-minute effort for average watts

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the. Remember that we are looking for consistent effort (same watts/Stroke Per min through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on S/M or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your S/M and push all the way through the last minute.

Score : AVG Watts and Comment meters.

3 Minutes on: 2 off (6 Rounds)
2 rounds of Mary
5 hspu
10 pistols
15 pull ups
Max Wall balls.

Score is max number of wall balls.

So 2 rounds of Mary then AMRAP wall ball.

Always start from the beginning.

Scale pull ups; reduce reps, jumping or ring rows

1 snatch pull and 1 squat snatch
Build up to a solid max for the day

Deadlift , 2 waves ( 2 rounds )

3@70%
2@75%
1@80%

Go every 3:00

50 - 40 - 30 - 20 - 10
Double unders
Russian twists 15/10 kg

Timecap 10 min

Technique work with light weights

AMRAP 30

400m Run
6 Bar MU
12 Thruster 42,5/30kg

Thruster 1RM 1-1-1-1-1

Raudat kyytiin räkistä.

Vertailu 12.5.2016

Deadlift , 3 waves ( 3 rounds )

4@70%
3@75%
2@80%

Go every 3:00

2-2-2-2-2-2 AHAP
FIND YOUR 1RM!