LÄMMITTELY
Kiertoharkka - 2 x 30s./15s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x boksin ylitys / 20x stepperin ylitys
10x vauhtipunnerrus kp
30s. köydet

2 min lepo

EMOM 12
30s. soutu ergo
10x goblet squat
20x lankussa jalan täpäytykset
10x etuheilautus

AF WEEK 50, Day 1

CONDITIONING:
EMOM x20 with a single KB (5 rounds)

1) 10+10 single arm Gorilla Row
2) 10+10 Front Rack Reverse Lunge
3) 10+10 Press
4) 20 Mountain Climber (1 rep: both legs)

Overall RPE 3, let’s start the week with a little lighter workout. Use a loading you can get all sets unbroken. Sweat a bit and move well.

E2MOM6:
3x5
Strict press

Skills

Metcon 2x 5min AMRAPit /3min tauko

A) 20 WB 17/20cal Row
B) 15 T2B 3x 15m Shuttlerun

5 kierrosta
1. Ski erg 45sec
2. Db snatch alt 45 sec
3.Abmat 45 sec
4. Box over 15 kg 45 sec

Rest 5 min

5 x 15 GHDSU

At last running intervals
3 min run 1,5 walk x 5

2 rounds of:
15 Banded Good Mornings
5 Bottoms Up Kettlebell Presses + 50 Foot Bottoms Up Kettlebell Carry (each arm)
+
2 sets of:
15 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Squats
5 Box Jump (step down)

Every 90 seconds, for 3 minutes (2 sets of):
Snatch Grip Push Press x 2-4 reps @ 65-75% 15-30
+
Every 90 seconds, for 3 minutes (2 sets of):
Snatch Balance x 1 rep @ 75-85%
30-35
+
Every 90 seconds, for 3 minutes (2 sets of):
Snatch Balance x 1 rep @ 75-85%
+
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 3 Position Snatch @ 65-75%
*Mid Hang + Low Hang + Floor
35
Sets 4-6: 2 Position Snatch @ 75-85%
*Low Hang + Floor
40
Sets 7-8: Snatch @ 85+%
42.5

Every 2 minutes, for 16 minutes (8 sets of):
Sets 1-3: Clean x 1.1 45-55
Sets 4-6: Clean x 1 60
Sets 7-8: Clean x 3-5 Touch and Go Reps 55

EMOM, for 5 minutes:
5-8 Pull-Ups

For time

15 Power clean and jerks @ 83/58kg (185/125lbs)
30 Chest-to-bar pull-ups
45 Wall balls @ 9/6kg (20/14lbs)
60/45 (cal) SkiErg
45 Wall balls @ 9/6kg (20/14lbs)
30 Chest-to-bar pull-ups
15 Power clean and jerks @ 83/58kg (185/125lbs)

Time cap. 25:00

Overview. These kinds of symmetrical, out-and-back style chipper workouts are popular in competitions (moderate/heavyish barbell movement, higher rep gymnastics and 1-2 “work capacity” movements mashed together). You’ll either want to 1) set a steady (harder than you’d like) pace from the start and hold on or 2) start a little easier and aim for a negative split (2nd half of the workout faster than the 1st).
Strategy. Chip away at the clean and jerks as quick singles. Unless you’re confident that you can do both sets of 30 C2B unbroken, break the 1st one already as needed for your capacity (20-10, 15-10-5, 12-10-8 etc.) to save more juice for the 2nd set at the backend. You can approach the wall balls with the same mindset. Both these movements lend themselves to quick breaks, so keep yourself accountable if you do break them into sets.
The SkiErg will eat away at the arms for both the 2nd wall balls and the chest-to-bars (as well as the jerks), but you’ll still want to keep up a fast pace here. Aim for a similar pace that you could maintain for Mikko Triangle.
Tips.
On the clean and jerks, don’t hesitate to shift to split jerks where needed. If you can connect the jerks directly from the clean (without standing up fully in between), then this is the preferred way to go here.
– Play around with your grip width on chest-to-bars a bit in the warm-up (common to be too narrow) to see if this can improve your cycle time.
– Flush the hands between reps on the wall balls (by letting them come down). Make sure your hands are under (not on the sides) of the ball.
– Lock your lats and use your bodyweight (not an arm pull) to initiate each stroke on the SkiErg for more power.
Instructions. Set up equipment 2-3m apart for safety and to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your pacing overall in each part of the workout?
– How did your set breakdown in each movement work for you?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
PC+J → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), choose a weight you can finish in no more than 2:00 as singles at the start of workout.
Chest-to-bar pull-ups → Pull ups → Jumping pull-ups → Ring rows
Wall balls → lighter ball
SkiErg→ any other machines for the same calories

2-3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

LÄMMITTELY

12:00 Minuuttia:
1:00 min Vapaavalintainen ergometri
10 Maastavetoa kuntopallolla
10 Vuorojaloin askelkyykkyn kautta heitetty wallball
10 Kahvakuulaheilautusta
10m Vapaavalintainen “elukkakävely”

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KUNTOHARJOITUS

Aina alkavalla minuutilla 30:00 minuutin ajan:
1) :45s Vapaavalintainen ergometri tai hyppynaru
2) 10-15 Amerikkalaista kahvakuulaheilautusta
3) 10-15 Wallball heittoa

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Harjoituksen tarkoitus on olla mukava pikkuhikoilu, joka kehittää hieman kestävyyttä sekä ylläpitää lihaspaineita. Hyvin onnistuneessa harjoituksessa saat tehtyä eheän sarjan putkeen sellaisella tuntumalla, että liike loppuu juuri ennen kuin se alkaa varsinaisesti hapottamaan. Ensimmäiset kierrokset ovat helpohkoja ja harjoitus muuttuu hieman haastavammaksi loppua kohti kun väsymys yltyy.

Warm-up
2 rounds
20 jumping jacks
10 downward dog/pushup
10 inch worms
10 kb swings
10 goblet squat

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD
4 rounds (16min)
30sec work/30sec rest

• plank hold
• HSPU
• KB swing 16/24kg
• HSW for distance

Scale as needed