7 min

40s erg
10 wall overhead stretch
8+8 banded one arm lat pull down
8 plate good morning
8-10 hollow rock

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, sn-% / ohs-%, rest 2-3min

Roy Sundberg

8 min amrap
3 min general warm up (erg,running,jump rope etc.)
Rest of time:
10 glute bridge walk out
10 bulgarian ring row
6-10 DDB chest flyes
6+6 wall half kneeling windmill

BikeErg intervals (over/under)

4 sets of 3 rounds (9:00)

1:00 @ 110-120%FTP20
2:00 @ 80-85%FTP20

– 4:00 @ 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 9:00 of work (alternating intensities), followed by the 4:00 recovery interval.
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. over/under intervals are a classic cycling interval to improve work capacity at threshold. “over/under” refers to intensity relative to your threshold. The alternating intensities challenge your body to build and then clear lactate. While you won’t be able to fully recover within the interval set, this will develop your ability to recover within workouts.
Compared to “Bossi” intervals, these are slightly lower intensity and longer in duration. Even the lower end of the % range might become quite challenging after the 1st set.
The 4:00 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 lactate tolerance, clearance and utilisation to build your leg endurance and capacity 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 you can use the following: 1:00 @ hardest repeatable pace / 2:00 @ 70% of hard interval pace.

3@up to 75-80%, rest btw sets 2min

HEAVY-MAXIMAL WEEK 3/13

WARM UP n. 15min no shoes

TEE OMAT TAI

10×/side PALLOF PRESS IN SPLIT - heels up *haastetaan tasapainoa ja tehdään päkiällä, molemmat jalat

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG (a. video) alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (b. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH 3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PALLOF PRESS IN SPLIT

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a) video:

&
b) video:

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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SNATCH PULL to HOLD full extension + SNATCH HIGH PULL + TALL SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + SNATCH BALANCE
*hold full extension 1-2s, *high pull - elbows up *tall & drop - starting position with heels up
2×2× 1+1+1+1+1+1@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
1-2× 2+1@barbell, 5× 2+1@75-80% or 2+1@find today's maximum weight - remember technique firts - don't go to failure! sn-%, rest btw sets 2min

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CLEAN - SPLIT JERK *split jerk to the other side on the next set, *Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible.

Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk.*

2×2@barbell, 2×2@56-60%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT + DOUBLE BOUNCE BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell, 2× 2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
3@up to 75-80%, rest btw sets 2min

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SNATCH PULL to HOLD + SNATCH PULL *1-2sec hold full extension
2+2@90-95%, 2+2@95-100%, 2+2@100-105%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

12× + 12× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

12× LANDMINE ROTATION

6× or 12× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

30s WEIGHTED CHINESE PLANK *kuorma lantion päälle

12×/side BARBELL FFE GOOD MORNING HIP HINGE & REAR LUNGE *FFE=Front Feet Elevated *lisää tarvittaessa kuormaa

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: CHINESE PLANK

video: GOOD MORNING HIP HINGE & REAR LUNGE 0:34 - videolla ei ole koroketta etujalan alla

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KEHONHUOLTOA!

Find your 10RM Thruster of the day.

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For Quality
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Maastaveto
10000kg YHTEENSÄ
*sama paino kaikissa omissa sarjoissa
*jakakaa miten haluatte

Etuheilautus (täysi liikerata) 4x15

SitUps 3x20

Painijan kyljet 3x15/15

Kyykky 3x10 (40-50-60%)

QuadBlast 3 kierrosta