Rive ja työntö

ENDURANCE

3x10min on/2min off:

A)

• 500m Row
• 20x Burpee Broad Jump
• 40m Walking Lunges

B)

• 500m Ski
• 20x Hand Release Push Up
• 25x Wall Ball

C)

• 20/15 Cal Echo
• 60m Farmers Carry
• 20 V-Up

10 ring row
8 ring push-ups / normal push-ups

hip & spine mobility

hip extensions from sitting on heels collect 30 reps

half kneeling rectus femoris stretch 3x30sec/side

kneeling unilateral KB front rack hold rotations 3x6/6

cobra pose lateral walks 3x5/5

dinamic pigeon 3x8/8

AF WEEK 42, Day 2

CORE:

3-6-9-6-3
V-Up
Tuck-Up
Sit-Up

For the burn!
You can use a rep scheme of 4-8-12-8-4 if wanted.

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

TBA..

3 rounds for time:⁠
1,2 km hill trail run or 100/80 cal row ⁠
20 single DB devil presses 35/25 lb
10 T2B

Zone 1:
A (timer):
-SB Front stepping Lunges x 10 (yhteensä)
-SB Reverse Lunge x 10 (yhteensä)
-SB Row x 10

B:
-Seated Ski

Zone 2:

A With pair (timer):
-Heavy Sled Push 25m

B With pair:
-KB Swing 15-20 (Both)

Zone 3:
A (timer):
-DB Military Press x 6
-DB/plate Hammer curl x 6
-DB/Plate Oh Tricep Extension x 8

B:
-Run (easy pace)

Zone 4:

A(timer):
-BB Deadlift x 8
-BB Front Squat x 8

B:
-Plate Russian twist x 6
-Side Lying Oblique Crunch x 6
-Plate Single Leg Hip Bridge x 6

-1 round
-Work 8min / Rest 45s
-8 Athletes per station