LÄMMITTELY
- Cat - cow + kierto
- LLA - kobra
- Lonkan pyöritykset nelinkontin
- Bird - dog
- Lonkan kierrot istuen + kurotus ja lantionosto --> pakaran venytys
- Kylkimakuulla avaukset, kierrot ja kurotukset vastakkaisiin suuntiin
- Päinmakuulla vk ylivienti --> yksi käsi kerrallaan

VOIMA
Liikepari 1 - 3 kierrosta
a) 6-8 x /jalka yhden jalan kyykky korokkeelta alas
b) 12 x rengassoutu

Liikepari 2 - 3 kierrosta
a) 6-8 x maastaveto
b) 12 x dead bug (kp kanssa)

8min omaan tahtiin:

10/10 kylkitaivutus @kb
12 deadbug @plate
6/6 yhdenjalan lantionnosto pausella

1:30/1:00/0:30 each @ steady pace
1) Row
2) Run
3) BikeErg
+
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)
+
@ workout pace
200m Run
15/12 (cal) Row
400m BikeErg

4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for the DB Bench press
* Practise short sets of Chest-to-bars, as well as, shuttle runs between sets.
+
1-2 Rounds
250m Row
5 Chest-to-bar pull-ups
3 DB bench presses @ workout weight
5 Shuttle runs

AF WEEK 8, Day 1

WEIGHTLIFTING
Week 7 – Training Max Week

Snatch: E2MOM x5 – Snatch @88–95%

Rest as needed, then

Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

Next week we hit 1RM in both movements

AF WEEK 8, Day 1

CORE:
1-2 rounds, go by feel:

1) 10 Slow and Controlled Hanging Leg Lift
2) 10 Box Pike-Up
3) 10 Plate Sit-Up

Target: feel the burn!

AF WEEK 8, Day 3

CONDITIONING:
4x4min ON-3min OFF (alternate between A&B)

A: AMRAP 4’
2 rounds: 5 Power Snatch + 10 Bar over Burpee
→ remaining time Cindy or Nate

B: AMRAP 4’
12/10cal Echo
8 single arm DB Hang C&J (4+4 total)
8 TTB

RPE 4-5 when working.
Target: 2+ rounds Cindy/Nate each interval and 2+ rounds B each interval

Rxd: 50/35kg and 22,5/15kg.
Masters: 40/30kg and 22,5/15kg
Advanced: 60/40kg and 22,5/15kg

Cindy is 5 Pull-Up + 10 Push-Up + 15 Air Squat
Nate is 2 Ring MU + 4 HSPU + 8 KBS @32/24kg

AF WEEK 8, Bonus workout, Engine

CONDITIONING
EMOM x20

1) 10-15cal Echo
2) 30-50 DU
3) 6/4cal Echo + 20 DU
4) rest

Overall RPE 4. This is a combination of Echo
and DUs. Choose a challenging, but repeatable
rep scheme and just let go!

GINNASTICA CALLISTENICA