Deadlift 3x1

AF WEEK 3, Bonus Workout, Engine

CONDITIONING:
AMRAP 20

30/24cal Ski
20 RKBS
10 GHD Sit-Up

Rxd: 24/16kg.
Overall RPE 3-4, go by feel. 4+ rounds

Target: sustainable ski with unbroken swings.

Scaling: GHD Sit-Up→ V-Up

E2mom x3 kierrosta:

1: 15 kb swing + 15 deadlift
2: 15 ring row + 15 air squat
3: 15 straight leg oh sit up + 30 r.twist
4: 15 push up + 15 bent over row
5: 10 cal sprint

Alternate

DB Bench press – 3 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before C2

Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before C1

30 min

• 1 min erg
• 5 Thrusters 2x17.5kg db
• 10 burpees

LÄMMITTELY
Levypainon kanssa
2 kierrosta - 45-60s./liike
1. Tempaus
2. Vaaka + polvennosto vuorojaloin
3. Askel sivulle vuorojaloin
4. Kyykky + pyöräytys pään ympäri
5. Dead bug

VOIMA
4 x 8 maastaveto
lepo 60-90s./puoli

AMRAP 12min
12 x etuheilautus
12 x lastausliike
12 x askelkyykky taakse / askelkyykkykävely
12 x vauhtipunnerrus

Snatch

8-10 x 1.1 @ 70+%, go every 1:30-2:00

– 1.1 = 2 singles w/ short (10-15s) rests between them
– Start @ 70% for first set, then build up from there. Only as heavy as good form allows (these should be quality, not maximal sets)

8km

3km at a comfortable pace
2km at 5:20/km
2km at 5:05/km
1km at 4:50/km

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Deadlift 1RM