AF WEEK 34, Bonus workout, Engine

CONDITIONING:
EMOM x21:

1) 30-60 DU
2) 10-15cal Echo
3) 15 Wallball

Overall RPE 4

15-20min T2B tech

Kipping HSPU tech

EMOM 9
1. 8–10 Strict Knee Raises Weighted if possible
2. 6–10 Pike HSPU
3. 20–30 s Wall-Facing Handstand Hold

Treenin idea: kehittää T2B:n vaatimaa keskivartalo- ja lonkankoukistusvoimaa sekä HSPU:n pystypunnerrusvoimaa ja käsilläseisonnan hallintaa. Pääpointit: - Strict Knee Raiseissa pidä liike täysin ilman heilumista. - Pike HSPU:ssa hae mahdollisimman pystysuoraa punnerruslinjaa. - Wall-Facing Holdissa pidä pakarat ja keskivartalo tiukkana sekä hartiat aktiivisina. - Valitse toistomäärät niin, että jokaiselle minuutille jää vähintään noin 20 s lepoa.

EMOM45

1. Erg
2. Overhead squat 8-12 (BB only) + OHS bottom hold 10-15s
3. Erg
4. KB/DB OH hold 20-30s + rest of time passive hang
5. REST or skill of your choice max 40s

FOCUS ON QUALITY!

MODERATE-HEAVY WEEK 9/10

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Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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SNATCH HIGH PULL + MUSCLE SNATCH + POWER SNATCH + SNATCH + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest 1min

SNATCH
3×2@70%, sn-%, rest 2min

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FRONT SQUAT
2@up to 70-73%, rest 3-4min

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LOW BOX JUMP with DB's *kevyt kontakti boksiin - vastaanotto suoralle jalalle - pudota kässärit juuri, kun lähdet ponnistamaan syväkyykystä ylös
4×3, rest 2min

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video: Low Box Jump with DB's - Torohtiyn video 1 esimerkin mukaisesti
https://www.instagram.com/p/DW317TBFuI-/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

5-8×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause
5-8×/side DB GOBLET COSSACK SQUAT
5-8×/side DB SINGLE LEG BRIDGE älä anna lantion karata "anterior pelvic tilt -asentoon, vaan ota alavatsan kautta jännite keskivartaloon (imu), jolloin lantio on enemmän "posterior pelvic tilt", tällöin liike menee helpommin pakaraan eikä luo alaselkään painetta.

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video: Bench Eccentric Load Hip Flexor with hold

video: DB Goblet Cossack Squat

video: DB Single Leg Bridge

3×2@70%, sn-%, rest 2min

2@up to 70-73%, rest 3-4min

DELOAD WEEK
A) Every 90s for 10 sets
2 snatch pulls
1 hang snatch
1 snatch balance
1 overhead squat

*Work up to a moderately heavy set.

B) 3 rounds
20 dumbbell bicep curls
20 banded tricep extensions

Thursday 7th June 2018

WOD

21 Minute Ascending Ladder of:
9-18-27-36-45… Sit-Ups
6-12-18-24-30… Calories Rowed/Ski
3-6-9-12-15…. Push Presses 115/65

Post work and Rx to comments.

For 40 minutes at consistent pace:
2000/1600 m bike or 1000/800 m ski or row
50 DB suitcase walking lunges
40 sit ups
30 box jump overs 24/20”
20 tuck ups
10 DB burpee box overs 24/20”

Rest as needed between movements and rounds.

“DT” IN A BOAT
3 Rounds for Time:
500m Row
2 Rounds of “DT” 155/105

“DT”= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

The limiting factor determining load on the barbell will likely be the Jerks, which should be medium-heavy for you. Scale load as needed so that most sets of jerks can be done unbroken. Each round of “DT” should take around a minute, so considering scaling volume overall to 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks if you can handle the load and want to bias more of a strength stimulus.

Pro Tip on breaking up “DT”: The final rep of each movement leads into the next, so instead of doing 12 Deadlifts and dropping the bar, do 11… break… then the 12th rep, putting you in a position to begin the 1st Hang Power Clean. Same for the Hang Power Cleans into the Push Jerks. Or you could just, ya know, do the whole thing unbroken.

Post time and Rx to comments.