Warm Up
3x40/20/10s of ski/row/ski/row, rest 20s bwn sets.
then 2 rounds
10 HR push ups
:20 Side Plank Hold R/L
10 alt hand db/kb power clean
:30 active bar hanging

Strenght
Double db/kb thrusters 8- 8-8-8-8 reps @moderate to heavy set weights
perform 6-10 feet elevated ring row right after
rest 2-3 min bwn sets

Metcon
Emom 16
1) bike erg x 30-40 seconds
2) american kb swings x 10-12 reps
3) ski x 30-40 seconds
4) single arm devils press x 6-8 reps

Peruskestävyysharjoitus
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LÄMMITTELY
2 kierrosta:

1min soutu
20s lepo/vaihto
1min pyörä
20s lepo/vaihto
1min hiihto
20s lepo/vaihto

SITTEN
2 kierrosta:
6+6 lonkankoukistajavenytys + kyynärpään vienti lattian ja kierto kohti kattoa
12 kyykky-takareisi-pumppaus
6+6 käden kierto kohti kattoa vuorokäsin kyykyn pohja-asennosta
6+6 selän kierto seinää vasten
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

9x3min ergo, 15s lepo/vaihto

-1min kevyt, 1min keskiraskas*/1min kevyt

*kiristä tahtia hieman, mutta pyri silti pysymään PK-alueella.

Harjoitus kehittää peruskestävyyttä. Harjoituksen mielekkyyden lisäämiseksi tee 3min työosiot hieman intensiteettiä vaihdellen yllämainitun ohjeen mukaisesti.

AF WEEK 37, Day 3

CONDITIONING:

5 RFT: with 2x KB

15/12cal Bike
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 4-5.
Advanced: 2x24/16kg.
Target: sub 9min. Time Cap 11min.

Find heavy 4 rep set in 15 minutes

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

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PRONE Behind The Neck BANDED PRESS

video: BRIDGE PULLOVER

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TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@35% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 65% 2x[1+2+1]@70% sn-%, rest btw sets 2min *example of rise 50-60%

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TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK jerk both side 2+2, 3 dips + 1 jerk - same speed an usually *Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
3x[2+2+4]@35% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 1+2+1+1@up to 65%, 2x[1+2+1+1]@70% jerk-% , rest btw sets 2min *example of rise 50-60%

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RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE9 *could do 1-2 more reps, rest btw sets 2min

For time:
30 T2B
2,4 km run or 180/150 cal row or ski
60 sit ups
2,4 km run or 180/150 cal row or ski
90 m quadruped crawl

Strength (push-pull - hypertrophy focus)

A) 4 working sets

12 Incline dumbbell bench presses
- use the same weight (moderate-heavy) each set or build up slightly
6 (weighted) Chin ups/ring pull ups after each set of bench presses

B) 3 working sets

10 Double dumbbell Z presses
10 Barbell upright rows
30 sec. double kettlebell front rack hold after each set
- Use moderate-heavy weights

C) 3 sets

12 Horn grip kettlebell curls
12 Bench dips
12 Supinated grip barbell front raises

12'AMRAP
50m shuttle run
1 rnd Cindy
10 burpee

Wu×2
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

Split Jerk exersices

A.1) Strict press+ push press
2+2 ~12min

B.1) Stepping jerk balance
5×3

C.1) split jerk behindneck w/3.sec pause @catch,recovery,Adding weight, tecnique comes first! 3reps
~12min

D.1) Overhead squat w/double bounce
10min 3reps @every 2 minutes

🌸🐥🏵🐧🌺🦉🌸