3 rounds, for time

10 butterfly pull-ups/progression work
12 DB push press
15 burpees over DB
30 sec handstand hold

Back step lunges with barbell on back 6 per leg, total 12

-handstand walk
-gymnastics holds (hollow, ring support hold, dip support hold)

400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
1-2 Rounds
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
+
Build to workout weight for snatch
* Practice a few short sets of ring muscle-ups as you build up
+
@ workout weight
200m Run
3 Ring muscle-ups
3 Snatches
200 Run

LAJI 3
AMRAP 8:

10-20-30-40-50…

PULLUP

SHOULDER TO OVERHEAD 55/35KG

TOES TO BAR

SNATCH 55/35KG

• Toistot saa jakaa keskenään, miten haluaa mutta vain yksi voi suorittaa kerrallaan (I GO YOU GO).
  • Jokaisella kierroksella lisätään 10 toistoa liikkeisiin. Ensimmäisellä kierroksella tehdään 10 toistoa jokaista liikettä, toisella kierroksella 20 toistoa jokaista liikettä ja niin edelleen.
  • Masters urheilijat suorittavat samoilla liikkeillä & painoilla.

E4MOM x6, alt. between a & b:
a) 1-2 rope climb (scale height if needed) / 2-4 lying to standing / 30s ankle lock training
10 alt. db snatch
6-10 cal ski erg

b) 5-10 HSPU / feet on box HSPU / pike push up
10 kbs
6-10 cal echo bike

Target: 1:30-2:00, TC: 2:30 / interval.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

Lunges 8-8-6

AF WEEK 12, Day 2

CORE:

3x10-20 GHD Sit-Up or V-Up

EMOM12:

A) DB Biceps curls
B) DB Triceps
C) DB Back lateral raises

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 450m Row
• 12 DB Snatch
• 20m DB OH Lunge
• 50 Drag/Heavy DU

*DB @50lbs

-rest 3min between sets-

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 1-leg Romanian Deadlift (DB)
• 8-12 Band Assisted Reverse Nordic