note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

--

video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

AF, WEEK 46, Day 2

CORE (optional)

2-3 rounds, go by feel, and rest as needed between sets.

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and Controlled Hanging Leg Lift

Overall RPE 4

4:00 BikeErg @ easy
3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 rounds
10 Jefferson curls
5/side KB Hike cleans, alternating
5/side Cossack squats, alt
+
Build up to working weight for KB clean and jerks
* Practise lateral burpees over the rower between sets
+
Once through
12 (cal) SkiErg
6 Lateral burpees over rower
12 (cal) Row
6 KB Clean and jerks @ workout weight
12 (cal) Echo bike

LÄMMITTELY
1 kierros, n. 1min/liike
1. Kyykky + lonkan aukikierto
2. Sivukävely vk
3. Lonkan koukistus vk
4. Vaaka seinällä
5. Olkapää jumppa seinällä vk
6. Ylöstyöntö vk
7. Rullan päällä käänteinen uimari

VOIMA
Tehdään liikkeet liikepareina - 3 x 8
a) Askelkyykky etujalka stepperillä
b) Punnerrus (valitse sopiva variaatio)

KIERTOHARJOITUS
3 x 30s./20s.
1. Gorillasoutu
2. Tuulimylly oik. + vas.
3. Istuen pystypunnerrus kp
4. Russian twist

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

--

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

---

KEHONHUOLTOA!

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tabletop pulses
2 Scapular swimmers (prone position)
+
2 Rounds
8 Tension swings (sponge/block between feet)
3 Handstand wall walks to a plate
1-3 Negative chest-to-wall facing handstand push-ups (body at 30 degrees)
+
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Air bike @ easy pace
2:00 Row @ moderate pace
1:00 Air bike @ hard pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles.
+
Build up to workout weight on the deadlift
Practise the other movements between your sets
+
1 or 2 rounds @ workout weight
10/7 (cal) Row
5 Handstand push-ups
10 GHD sit-ups
10/7 (cal) Air bike
3 Deadlifts
1-3 Bar muscle-ups

2x3@barbell, 2@up to 70%, 2@75%, 2@80%, sn-%, rest btw sets 2min

3x1@85%, sn-%, rest btw sets 2min

555
70/80/90%

WU 7min
Pystylankku käännöillä *10
KB swing * 10
Hollow r. * 10
Air squat *10

3 rounds (3min)
DL (160)
110 125 140

4 rounds (2.5min)
Kulmasoutu käsipaino *6
V-ups *12

4 rounds (4min)
T2R *6
Kahvakuula *8
Dipit *8

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@68%, 3 +[5+5]@77%, 1+ +[5+5]@86% max effort for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli