Maastaveto 2x4x85%

Etukyykky 3x6x80%
-etukyykyn maksimista

SJMV 5x15x25-35%
-jalat yhdessä

2x2x51
2x2x58
2x2x62
2x1x65

Matalilta pukeilta

5 Sets: (18 min)
- 5 Sumo deadlifts

Build to heavy.

AF WEEK 7, Day 2

STRENGTH:
(Upper body) 2-3 rounds, go by feel:

1) 8 DB Bench Press
2) 8+8 DB Row

RIR 2

8+8 single leg ground-to-overhead *plate

10m flamingo stretch

5-8 kneeling box jumps

4:00 ergo

8+8 plate windmills

20 handstand shoulder taps

8-10 plyo push-ups from plates

4:00 ergo

10 lat pull down

5+5 xiao pengs

0:45 plank hold

4:00 ergo

Back Squat

2x3 @75%
2x3 @80%
2x3 @85%
1x2 @90%

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Hang power cleans
3 Power cleans

Buy In: 50 Abmat Butterfly Sit-Ups
3 sets:
10 Barbell Bicep Curls (choose weight)
10 DB Skull Crushers
- Go heavy, rest as needed btw movement
Buy Out: 50 Abmat Butterfly Sit-Ups
Score: Bicep Curls

4 rounds for time, split reps:

500/400mx Row/Ski
20x Plate Thrusters
20x Plate OH Lunges
10x Plate Burpees
4x Wallclimbs

rest 1min between rounds

TC: 22min

3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Air Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)