AF WEEK 42, Day 1

ACCESSORY:
2-3 rounds, go by feel and rest as needed between:

1) 12-15 DB Pull-Over
2) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m KB Suitcase Carry (L+R)

RPE 3-4

Pick A or B

A) Cardio Focused

20min AMRAP:

• 250m Row
• 10m DB OH Walking Lunge (R Hand)
• 10 Burpee Over DB
• 10m DB OH Walking Lunge (L Hand)
• 5-10-15-20... etc T2B/Knee Raise/V-Up

B) Strength Focused (Quality First)

20min AMRAP:

• 250m Row
• 15 Heavy KB Swing
• 15 DB Floor Press
• 10/10 Renegade Row

banded lat pull down 3x10

superset, 4x
5/5 alternating ttb
5/5 one legged KB RDL

2 round

4 rope clim
10 db snatch
50 crossovers

WARM UP 10min 2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + SNATCH HIGH PULL from BELOW KNEE *flat footed + MUSCLE SNATCH + OHS + DROP SNATCH
2× 5+3+3+3+3@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
2×2@barbell, 3×2@60%, sn-%, rest btw sets 2min

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RDL *jerk-grip + CLEAN HIGH PULL from BELOW KNEE *flat footed + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed
2× 5+3+3+3+3@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2× 2+3@barbell, 2+3@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
2× 3+3+3+4@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2× 4+2@barbell, rest btw sets 1min,
3× 2+2@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.

400m Jog @ easy
400m Jog/Run @ build pace
+
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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

2× 1+1+1@barbell, 1+1+1@up to 69-74%, jerk-%, rest btw sets 2min

Push press 3-3-3-3-3
climbing weights

Partner wod

For time:

Buy in 60cal echo bike
Then 4 rounds:
30 hspu
20 syncro toes to bar
10 syncro thruster @45kg
Buy out 60 cal echo bike

Eli hspu ja kalorit saa jakaa ja muut liikkeet synkrona

• teen seuraavat 5vk perjantaille paritreenin henkalle kisoja varten, muutkin saa tehdä!! 😎😎

For time :

15m Dual DB Lunges
8 DB Over Burpees
30m Dual DB Lunges
6 DB Over Burpees
45m Dual DB Lunges
4 DB Over Burpees

TC 10

DB´S 22,5/15kg