LÄMMITTELY

3 Kierrosta, :45s töitä / :15s lepo.
1) 5+5 1-Jalan maastaveto + Maksimitoistot tiukkoja polven nostoja loppuaikana
2) 3+3 Boxille askellus + Maksimitoistot askelkyykkyhyppyjä loppuaikana
3) 6+6 Pallon heitto seinään, kiertäen
4) Jefferson curl

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PLYOT
4 Kierrosta
8+8 Bulgarialainen splitkyykkyhyppy
10+10 Pallon heitto seinään, kiertäen

1:00 min lepo liikkeiden välissä. Mahdollisimman räjähtävä.

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KUNTOHARJOITUS
20:00 Minuuttia tasaisella tahdilla ja laadukkaalla liikkeellä:
8+8 1-Jalan maastaveto levytangolla
8+8 Boxille askellus kahvakuulat eturäkissä
8 Tiukkaa polven nostoa / varpaat tankoon
8 Jefferson curlia

:30s-60s lepo liikkeiden välissä.

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HUOMIOITA

Harjoituksen tarkoitus on kehittää räjähtävyyttä, voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa hiotaan puolieroja sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

For time

• 30 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 20 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 10 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

AF WEEK 29, Day 1

WEIGHTLIFTING:
E90-120sec:

Snatch:
4x2 @ 75–80%
4x1 @ 82–85%

Target: Stay aggressive through the second pull.
Every single should feel fast and controlled. Snatches can be power
and/or squat snatches

Front squat 4 x 6

Amrap12:
10 d-db reverse lunges
10 d-db push press
20 r.twist
4-8-12-16-20.. cal machine

Cindy

Complete as many rounds and reps as possible in 20 minutes of

• 5 pull-ups
• 10 push-ups
• 15 air squats

Post round and reps to the comments.

Wu×2
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

Split Jerk exersices

A.1) Strict press+ push press
2+2 ~12min

B.1) Stepping jerk balance
5×3

C.1) split jerk behindneck w/3.sec pause @catch,recovery,Adding weight, tecnique comes first! 3reps
~12min

D.1) Overhead squat w/double bounce
10min 3reps @every 2 minutes

2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Half kneeling bottom-up presses
10 KB hike cleans, alt
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Barbell warm-up, 2-3 Rounds
5 Hang muscle cleans
5 Strict presses
5 Hang power cleans
5 Push presses
5 Overhead squats
5 Power clean and jerks
+
Build to workout weight for OHS/CnJ
* Few short sets of TTR and chest-to-bars between weights
+
@ workout weight
200m Row
6 Overhead squats
12 TTR
6 Power clean and jerks
6-8 chest-to-bars pull-ups
200m Row

1-2km Jog @ easy 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
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breathe.