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

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

*rest 2:00 between Amrap's

A) Amrap 6
12 cal bike erg
8 burpee box jumps
Amrap double unders

B) Amrap 6
12 cal row
8 single arm devils presses
Amrap wallwalks

800-1200m 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 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

1:30/1:00/0:30 each @ increasing pace
1) Row 2) Air bike
+
1-2 Rounds
8 Box step ups
8 Handstand shoulder shrugs
3-5 Rope climb pull-ups from floor
5/side Pistols to a band
+
1-2 Rounds
4-6 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
@ workout pace
500m BikeErg
10 GHD sit-ups
1 Rope climb
500m BikeErg
10 Single-leg squats, alt
25’/7.62m HSW

Handstand hold – Accumulate 2:00-4:00 on your hands*

Give yourself no more than 10-minutes to accumulate this time
Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

Syklin toinen viikko!

YGIG AMRAP 25 min

40 Boxin ylitystä
40 KP-tempausta
20 Burpeeta KP:n yli

-Toistot saa jakaa miten vaan

AF WEEK 47, Day 1

WEIGHTLIFTING (2/2)

EMOM x20: Cluster: Squat Clean Thruster

1) 3 reps @ 65-70% of 1RM
2) 2 reps @ 75-80%
3) 1 rep @ 85-90%
4) rest

Add 2,5-5% compared to last week.
This is a strength bias workout. DnG reps. Target: all rounds across.
This starts to accumulate after 3 rounds. Loading should be heavy,
but doable