EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Build up to workout weight for the power clean and jerk
* Between sets: bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
2 Rounds
200m Row @ target pace
7 Box jump overs, 24/20″ (step down)
5 Power clean and jerks @ workout weight
3 Bar muscle-ups

– Rest 0:30 between rounds –

AMRAP 40’

500m run

20m Burpee broad jumps
20 Wallballs
200m Ski sprint

500m run

10 Box jump overs
10 cal echobike
20 Russian kb swings

500m run

1 length heavy Sled pull
20m Sandbag lunges
40m heavy Farmer’s carry

1) Box Step-Up (D-Ball/Sandbag/DB)
2) Seal Row
3) Floor Seated DB Press
.
.
viparipeijaiset

Tein treenin tasaiseen tahtiin.
Ski erg: 1772 km
Soutu: 1662 km (lukema voi hieman heittää, en muista tarkkaan)
Oli kiva ja hyödyllinen kestävyystreeni.

AF WEEK 17, Day 3

Finisher:
10-1 with a pair of light

DB Biceps Curl Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

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

Käsipainojen kanssa paikallaan.

2 rounds:

30s side plank hold (both side)
30s hollow hold
30s superman hold

Seinäjoen crossfit salilla
40 cal laitteella (soutu)
15-9-6
Toes to bar
Snacth
Burpee over the bar
40 cal laitteella

Target 15min (18min kokonaisaika)
Mulla meni 14min

lepo tai 15–20 min hyvin kevyt juoksu