ACCESSORY

4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed

Warm-up
4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
+
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
3 Jumping bar muscle-ups with hip snaps
+
Build up to workout weight on the squat snatches
+
(optional) Run through
10-20-30 Double-unders
1-2-3 Squat snatches @ workout weight
1-2-3 Bar muscle-ups

AF WEEK 3, Day 1

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10-15sec Copenhagen Plank
2) 10-20 GHD Hip Extension

RPE 4

Situps x 20
Sumo high pull kahvakuulalla x 20
Hypyt x 10
-3 kierrosta

2 stopin kyykky 5x8x50%
-eli stoppi sekä ala-asennossa ja noin puolessa välissä

Penkki 4x5 (40-50-60-70%) 80% x amrap

Ojentajat taljassa/kumpparilla x 20
Vipunosto eteen levypainolla x 20
-5 kierrosta

1: 5 feet on box pike push ups
2: 10 burpees over line
3: 20 air squats
4: Max reps wall walks
5: rest

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side DEVIL'S HALO *PLATE

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

5×/side CRAB-TABLE POSE - BACK REACH

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: CRAB-TABLE POSE - BACK REACH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
1×2× 1+1+1+1+1@barbell

SNATCH + OHS
1×2× 2+2@barbell, 2+2@up to 80%, sn-%, rest btw sets 2min *3-4 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN + PUSH PRESS + SPLIT JERK
1×2× 1+1+1+1+@barbell

CLEAN + PUSH PRESS + SPLIT JERK
1×2× 2+1+1@barbell, 2+1+1@up to 75-80%, jerk-%, rest btw sets 2min *3-4 sets

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BACK SQUAT + ROMANIAN DEADLIFT *rdl - jerk-grip
5+5@barbell, 3× 3+5@RPE9, 1 reps left, rest 2min

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video: RDL jerk-grip

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

Power Circuit

-2 rounds
-Work 90s / Rest 40s
-RPE 8

1. Run slow phase (inc. 5-7%)

2. RowErg High Damper

3. Reverse SB Lunge

4. Oblique Crunch

5. Sled Push YGIG

6. Seated Sled Pull YGIG

7. SkiErg High Damper

8. Pushup

9. Heavy WB

10. DB Snatch

45-60min PK

• Bike, Run or Swim

Copenhagen plank pos. arm raises w. DB 4x5/5

Zercher hold stiffed leg deadlift 3x5 @rpe7