WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

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video: plate GTOH

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: DEAD BUG plate PULLOVER

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TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - SQUAT/POWER JERK *tee "good morning" ja "squat/power jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3x MUSCLE SNATCH + TALL SNATCH
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk 2+2 both side
3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, sn-%, rest btw sets 2min, example of rise 55-65%

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, jerk-%, rest btw sets 2min, example of rise 55-65%

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CLEAN PULL *full foot/flat footed
3@85%, 3@90%, 3@95%, jerk-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min

example of rise 55-65-70%
vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

EMOM 12 or 15

1) Handstand push-ups*
2) Rope climbs
3) SkiErg @ very easy pace

• You can choose the variation you want to work on: wall-facing, strict, deficit or regular kipping Intent. Work on your movement capacity for HSPU and RC. Aim for as many reps as you can on each minute. The SkiErg in the 3rd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).

Movement options.
HSPU → Hand-release push-ups
Rope climb → Rope climb pulls from the floor → Practice foot lock

Bench press and chin ups

AF WEEK 7, Day 3

CONDITIONING:
2min ON-2min OFF x4 (A+B+C+D)

A: 90 DU + remaining time max rep HSPU
B: 90 DU + remaining time max rep TTB
C: 90 DU + remaining time max rep Push-Up
D: 90 DU + remaining time max rep GHD Sit-Up or Sit-Up

RPE 5 when working. Target: DU done sub 75sec.
Scaling: 90 DU→ 60. HSPU→ Wall Walk

Push press
5-5-5-5-5

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)
+
10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Tension swings
5/way Scapular rolls
8 Handstand shrugs
10 Goblet squats
25 Speed rope skips
+
Build up to workout weight for DB thrusters
* Few short sets of double-unders and chest-to-bar pull-ups between weights
+
@ Once through
600m Bike Erg
15/12 (cal) Row
12/8 (cal) Air bike
– Rest 0:30 –
20 Double-unders
4 DB Thrusters
6 Chest-to-bar pull-ups

-1 Round
-5min work / 45s rest

Zone 1:

A: Arms Only Sled Pull 15m
B: SkiErg

Zone 2:

A: Run 300m
B: Stationary SB Lunges

Zone 3:

-Heavy Front Squat x 5
-Wall Ball x 10
-Burpee Over Box x 5

Zone 4:

A: RowErg 200m
B: Copenhagen plank

Zone 5:

A: Run Sprint 300m
B: RowErg

Zone 6:

A: Light Sled Push 15-30m
B: SkiErg

Zone 7:

A: Airbike
B: Wall Ball x 25

AF WEEK 7, Day 3

ACCESSORY:
3 rounds for Quality, rest as needed between movements.

1) 30-45sec D-Ball/Sandbag Hug
2) Max Hold L-Sit (parallettes, KB Handles)

Scaling: D-Ball/Sandbag→ Dual KB Front Rack Hold

3 Sets:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch
- Rest as needed btw sets
- Start @60-65% and build in weight each set. End somewhere around 70-73% 1RM Power Snatch
- Floating Pause Snatch: pause in receive for 3sec
- All TnG

Alternate B1/B2

B1. Incline bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1