Floor Press ( Bench Style )

5 x max reps to failure. Same weight across.

Use weight, that you get at least seven reps in first set.

Go every 3:30

AF, WEEK 46, Day 2

STRENGTH (1/4)

Back Squat 5x3,

RIR 3
Rest 2-3min between sets. We repeat this same workout 4 weeks and progression is made by doing more work week by week.

Option 1 Upper Body Strength + Intervals

A) Pull Up
- 3 x 6-8

*Rest 2min Between Sets
*Use rubber band if needed.
*Add weight if bodyweight is too easy

B) Barbell Strict Press
- 4 x 8 (1-2 RIR)

*3sec controlled eccentric phase
*Rest 2min Between Sets

C) Dumbell/Barbell Row
- 4 x 10 Bent over row

*Rest 2min Between Sets

D) 1-Arm DB Bench Press
- 10/10 1-Arm DB Bench Press

E) Rowing Intervals

10 Rounds Of:
- 1min Easy Row + 30sec Hard effort

CONDITIONING

HYROX GAMES:

Tc 38min

500m run to start the game

Dice numbers

1. 200 m Row
2. 2 lenghts of Sled push
3. 40 m Farmers carry
4. 200 m Ski
5. 12 kpl Burpee to plate
6. 20 m Walking lunges

After 19 min 500m run

IN THE GAME 1 EXERCISE = 1 POINT
LAST 6MIN 1 EXERCISE = 2 POINTS

FINAL POINTS: —>

WALL BALL FINISHER
0-19 = 80
20-24 = 70
25-29 = 60
30-34 = 50
35-39 = 40
40-44 = 30

Basic endurance 45 min

400 m run
20 L-sit ups w/ weight
20 box step-overs
20 alt hang db snatch
400m run
1:00 plank hold
20 double db push presses
60m farmers carry

LÄMMITTELY
Yksi kierros, 3:00 min töitä, 30s lepo
1)
3-5 Boxille hyppyä
10 Askelkyykkyä taaksepäin
5+5 Tuulimyllyä

2)
5-10 Slamball heittoa lattiaan
10 Penkkipunnerrusta käsipainoilla
10 Kasakkakyykkyä

3)
10/8 Kaloria vapaavalintainen ergometri raskaalla vastuksella
20 Russian twist

Valitse sopivat painot ja variaatiot lämmittelyissä

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KIERTOHARJOITUS

3 Kierrosta, 3:00 min töitä, 30s lepo. Vuorottele 1, 2 ja 3 osioiden välillä.

1)
3-5 Boxille hyppyä
10 Askelkyykkyä taaksepäin
5+5 Tuulimyllyä

2)
5-10 Slamball heittoa lattiaan
10 Penkkipunnerrusta käsipainoilla
10 Kasakkakyykkyä

3)
10/8 Kaloria vapaavalintainen ergometri raskaalla vastuksella
20 Russian twist

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HUOMIOITA

Harjoituksen tarkoitus on kehittää lihaskestävyyttä sekä hieman räjähtävyyttä ja kehonhallintaa. Pyri valitsemaan itsellesi sopivat painot siten, että saat tehtyä tasaisella tahdilla runsaasti laadukkaita toistoja. Tähtää painoissa keskiraskaisiin/raskaisiin painoihin, jotka antavat runsaasti haastetta.

Raketit raikaa, ripaus taikaa, hyvää uutta vuotta, tulevaa aikaa!

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

8 x e90s: (alt. a & b)
a) 6-8 strict ring dip @ RIR 2-3
b) 5 chinup @ RIR 2-3

*skaalaus: banded ring dip, dip, box dip