Paused Bench Press. Every rep. 2-3 sec on chest.

5 Sets of 4.

Go every 3:00

Emom 18

1) 4 Raakatempausta (kevyt/keskiraskas)
2) 4+4 Pistoolikyykkyä
3) Lepo

Anaerobic Capacity

BikeErg – Max ALL OUT 1-minute effort for average watts

Brief. Your goal is to test your MAXIMAL output for a 1-minute effort. You MUST go hard from the beginning and then hold on. (Whatever you do, DO NOT STOP! This will kill your average watt output and invalidate the test.)
Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (1:00, split time 0:20)”

After you finish the 1-minute:
1. Record your results (it’s a good idea to take a photo of your PM monitor screen, rotating through all available data), you might need someone to help you with this.
2. Walk around for 2 to 3-minutes to recover.
3. Pedal @ easy pace for 3 to 5-minutes.
4. You’re done (and still alive)! Congrats!!!
Strategy. 1) Sprint, 2) Don’t die, 3) Die a little, 4) it’s ok JUST DON’T STOP!!!!!. See checkpoints for details.
Checkpoints.
@ 0:00 – 0:20: HARD EFFORT, PUSH (You might start standing to ramp the bike up, then shift to sitting @ 0:15 – 0:20)
@ 0:20 – 0:40: It’ll start to really suck, FIGHT to keep as high a pace as possible!!!
@ 0:40 – 1:00: You’ll feel like running through mud, YOU MUST KEEP PUSHING AS HARD AS YOU CAN!!!! Whatever you do, DO NOT STOP!!!! Show what you’re made of and FINISH STRONG!!!!

BikeErg

Max steady 5-minute effort for average watts/total calories/distance

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.
Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”
Recover for 15-minutes before part #2.

After you finish the 5-minutes:
1. Record your results (it’s a good idea to take a photo of your PM monitor screen, rotating through all available data), you might need someone to help you with this.
2. Walk around or pedal @ easy pace for 3-minutes to recover.
3. Have some carbs/electrolytes or just water
4. Pedal @ easy pace to recover. You can rest the final 1 to 2-minutes if wanted before you move to the next test.
Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.

B) EMOM 12:
1. 1 set of rmu/bmu drill OR strict pull ups @ challenging
2. 30s max 1-arm alt. devils press @ 1x 50/35lbs

BACK SQUAT + JERK DIP SQUAT

front rack *jerk dip squat - työnnön dippi syyvyyteen kyykky, rauhallinen hallittu liike selkä suorana alaspäin, jousta polvista niinkuin työntöön lähtiessä

2+3@up to 73%, rest btw sets 2min

5x3 5-piste hinkkaus
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3x3 Squat clean w/ pause under and on top of the knee (only barbell OR light)
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9 sets:
3 Cleans
Sets 1-3: @55% 1RM Clean
Sets 4-6: @60%
Sets 7-9: @65%
- No TnG lifts, drop the bar after each rep
- Perfect lifts, make it count!!!
- Rest as needed

35min for Q:

30/21 cal row
12 alt. goblet curtsy box step over
20-30s ring plank hold
12 kb swing

90s rest between rounds.

E2min x 20

1)
Kone

2)
10 Kevyt KK-heilautus
5+5 Yhden jalan mave
5+5 Oh-lunge

3)
Kone

4)
10 Kyykystä rangan kiertoa
10 Hyvää huomenta + VP tangolla
10 Valakyykkyä tangolla

For time with a partner:
50-40-30-20-10
Wall balls @20/14
Power Cleans @60/42.5kg
Toes to Bar
Calories Bike or Row or Ski Erg

• Goal: One person works
• Split however desired.
• Barbell loading should be light and done as sets of 5-7 reps per set.
• 30:00 Cap