30 min PK
30s hang
300m run/walk
20 box step ups
30s plank
30s ABH
300m run/walk
20 kb swings 16/12kg

10 Rounds:
3 Power Clean and Jerks 60/40kg
6 Lateral Burpees Over Bar
9 Kettlebell Swings 24/16kg

(Time cap: 12min.)

5 Deadlift @75-85%
5 Bench press @75-85%
Max reps Strict Chest to bar/Pull up
Rest 2min...

• Super sets. No rest btw movements.

Strength ( 16 mins )
1a, Close Grip Floor Press: 4 x 5. No rest.
- add weight each set
1b, DB Hammer Curls: 4 x 10. Rest 60s.

Strength

Squat Build upto a 12RM

Accessory

3 sets
10/10 step ups
20-30 sec copenhagen plank

Workout

15-12-9-6-3
Single arm swings
1-2 lengths walking lunges in between sets

7 @65%
3 @75%
7 @68%
3 @78%
7 @71%
3 @81%

Rest 2min. btw sets.

5 rounds for time:
* 5 front squats (2/3 of 1RM)
* 10 GHD sit-ups
* 15 KB swings (24/16kg)

For time :

Ski 3000/2700m

Every beginning 3 min x 4
Dual Kb/db reverse front rack lunge 12-18
Single arm bent over row 8+8

Wod
14 min amrap
400m run
20 Plate Gtoh
200m jog or walk (recover)
400m run
20 Plate Thruster
200m jog (recover)

A.
* Easy Run 5-10min.
* Moderate/Hard Run: 3x60-90s. / Rest 2min.
* Stretch

B.
Cooper test
* Run: 12min.

C.
* Easy Run 5-10min.
* Stretch

• Ohjeistus:
• Juoksu projekti alkaa tietysti aloitus testillä. Tuttu ja turvallinen Cooper tullaan juoksemaan nyt ja projektin loppuun.
• Etsi juoksurata esim pyrkkä ja varmistu radan pituudesta.
• Jos juokset maastossa. Laita merkille reitti, jotta myöhemmin juokset samat reitin, jotta on mahdollisimman vertauskelvollinen.