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

--

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!

Z2 Run

• 45-60min Z2 Easy Run

MODERATE-HEAVY WEEK 3/8

---

WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

10× PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

10× Plate BENT OVER SNOW ANGEL with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

10+5×/side SQUAT TO FORWARD FOLD + DEEP SQUAT ROTATIONAL REACH

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video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Bent Over Snow Angel

video: Squat to Forward Fold - video 9 + Deep Squat Rotational Reach video 10
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=9
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=10

---

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SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 3× 1+1+1@70-75% /or/ 2× 1+1+1@65-70%, sn-%, rest 2min

---

CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 3× 1+1+1@70-75% /or/ 2× 1+1+1@65-70%, jerk-%, rest 2min

---

ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 min

TEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
2-3×3@65-70%, rest 2min

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*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!

a)
CLEAN DEADLIFT + CLEAN PULL from MID-THIGH *use straps
3× 1+2@70-75%, cl dl-%, rest 2-3min
*lähtöasento, ote, katse, terävyys jne. ovat samat mitä rinnallevedossa
*voit laskea kahdella tapaa teoreettisen 1rm cl dl:iin, mikäli tulosta ei ole. a) cl 1rm × 1,3-1,4 tai b) bs 1rm × 1

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b)
JERK SUPPORT 5-10sec
3×3@95-100%, jerk-%, rest 2-3min

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video: block snatch panda pull

video: clean panda pull

video: clean deadlift vs conventional deadlift

video: clean pull from mid-thigh 0:24

video: jerk support

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
8-12×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

8-12× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

8-12×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

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.

Prep Week

WU:

3 Rounds

• 2min C2 Bike / Row / Ski
• 10 Kip Swing
• 3/3 Perfect Stretch
• 3 DB Squat Jump

*Mobbailua rundien välissä

A) 5min BB WU
Into,

E2MOM X5:

• Max Weight: 1 Power Snatch + 1 Hang Power Snatch

*tehään powerina vaikka kisoissa kyykkyyn

B) 3 Rounds For Time:

• 10 C2B
• 10/8/6 DB Snatch @22.5kg
• 10 Burpee Over Worm

*Rest 1min between rounds

Optional Squats

E3MOM X4-5

• 3 Back Squat @80-90%

*1-2 RIR

Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 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.

500 Row @ easy
+
500 Row @ moderate
+
Kipping HSPU drills
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
Build to workout weight for FR walking lunges
* Practice few sets of HSPUs as you build up
+
@ workout weight
250 Row
8 Handstand push-ups
10m Front rack walking lunge

AF WEEK 5, Day 3

GYMNASTIC CONDITIONING / SKILL:
2-4 rounds, with rest as needed between

1) 1-7 Muscle-Up
2) 10-16 Pistol Squat

Overall RPE 3
Target: choose rep schemes and movement models to fit your
fitness level. Move well.
Muscle-Up→ Bar MU→ Jumping Bar MU

Zone 1:
-BB Row+Clean Press

Zone 2:
-WB

Zone 3:
-Shuttle Run (15m then turn)

Zone 4:
-Run

Zone 5:
-SkiErg (Damper 9-10)

Zone 6:
-Flutter kicks

4 rounds:
1st: 30s work
2nd: 45s work
3rd: 60s work
4th: 30s work

-5 athletes per station
-20s rest between zones

8-8-5-5-3

Go every 2:30