WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side DEVIL'S HALO *PLATE

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

5×/side CRAB-TABLE POSE - BACK REACH

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: CRAB-TABLE POSE - BACK REACH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
1×2× 1+1+1+1+1@barbell

SNATCH + OHS
1×2× 2+2@barbell, 2+2@up to 70%, sn-%, rest btw sets 2min *3 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN + PUSH PRESS + SPLIT JERK
1×2× 1+1+1+1+@barbell

CLEAN + PUSH PRESS + SPLIT JERK
1×2× 2+1+1@barbell, 2+1+1@up to 65-70%, jerk-%, rest btw sets 2min *3 sets

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BACK SQUAT + ROMANIAN DEADLIFT *rdl - sn-grip
5+5@barbell, 3× 3+5@RPE7, 3 reps left, rest 2min

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video: RDL sn-grip

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

WOD 1

AMRAP 16’

12 x Box jump overs
20 x DB push press
20 m Burpee broad jumps
300m ski/row (rotate each round)

2min rest

WOD 2

AMRAP 24’

500m run
60m Farmers carry
500m run
40m walking lunges
500m run
30 wallballs (unbroken, if you break —> 5 burpees)

(If heavy rain, we change running to ergs if needed)

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

WOD
5rds for quality
10-20x sumo deadlift high pull
10-20x push up
10x cyclist squat
10x superman

Warmup:
2 sets
10 bar presses
10 DB tricep extensions
10 deficit pushups

WOD:
21-15-9
HSPU
ring dips
pushups
--quit WOD during first set of ring dips due to tenderness in right shoulder

500m row
1:52

400m run
1:30

8 min guided skill: hand stand walk / hand stand
1-2x6-10 box pike shoulder taps / wall hs shoulder taps
1-2x4-6 box pike hs around the world / hsw to wall / partner hsw / free hsw

->valitse taitotasoosi sopivat harjoitteet.
box pike shoulder taps:

box pike around the world:

partner handstand walk w/stick:

EMOM 6
1.5-10m hsw or hsw with piruette halfway
2.45s erg @ easy

-> hsw->20-30s practice->hsw to wall->wall shoulder taps->20-30s wall hs/2-3 wall walks

Boots and utes

400m run holding 30 lb ammo can

Stations work out
1:30 on each, run to next

log situps
ammo can lunges
situps
squat jumps
sledgehammer swings
squad pushups
plank spiderman moves
Mary Catherines
log pushups

400m run holding ammo can/log run back