5 x 3

AHAFA - deficit to increase intensity

Pystypunnerrus 5x3, nousevilla painoilla. Tauot 2min.

Power Clean + Hang Squat Clean + Jerk

12 x ( 1+1+1 ) x Every 2:00.

You can go heavy, but Pressing not allowed in Jerk.

Narrow grip bench press 5 RM

3 rounds for quality:

• 12 Lateral raises
• 12 Lat pulldown Rest as needed between the rounds

3x12/12 Bird dog w/ 2s. hold

As many reps as possible 8 minutes of :

7 Burpee Box Jumps 30"/24"
5 Pull-Ups

For time

• 800m run
• 50 Burpee
• 100 DU
• 50 Burpee
• 800m run

Timecap: 22min

3 x AMRAP 8MIN YGIG:
Jos ehditte yhden 21-15-9 maaliin, aloitatte uudestaan 21-15-9. Toistot yhteensä, toinen tekee ja toinen lepää. Viimeisessä amrapissa käytännössä 8min clean and jerks vuorotellen

AMRAP 8MIN
"Fran"
(Fran: 21-15-9 Thrusters 40/30 and pull ups)
rest 4min

AMRAP 8MIN
"Diane"
(Diane: 21-15-9 Deadlifts 100/70 and HSPUs)
rest 4min

AMRAP 8MIN
"Grace"
Grace: 30 clean and jerks 60/40kg

Score is total reps!

**
Jos teet treenin yksin, lepää aina suunnilleen sama aika tekemiesi sarjojen välillä, kuin oli suorittamasi työaika (arvio riittää).
Viimeisen amrapin pituus yksin tehtynä 5min.

Tarvittaessa skaalaa painoja alemmas!

4 x 4 narrow grip bench press

• 3 sec count on the way down, 1 sec pause on the bottom
• leave two reps in the tank
• rest 3 min btw sets

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.