SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@65% + RPE7 - 3-4 reps left
5+5@75% + RPE8 - 2-3 reps left
5+ reps + 5@85% + RPE9 - 1-2 reps left, sp-%, rest btw sets 3min

tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

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

Partner wod

AMRAP 12' (waterfall style)
12 Dumbbell Thruster @15/10kg - P1
10 Burpee - P2
250m Row/500m Bike - P1

(2nd round: P2,P1,P2
one person working at a time)

Rx+: @22.5/15kg

2' Rest

For Time: (YG,IG)
50 Alt. Dumbbell Snatch @15/10kg
40 Sit-up
30 Incline Push up
20 DB Box Step up @50cm
10-10 cal Machine each
20 DB Box Step up
30 Incline Push up
40 Sit-up
50 Alt. Dumbbell Snatch

Time cap: 16 min.

Rx+:
Dumbbell @22.5/15kg
Push up

AF WEEK 18, Day 3

ACCESSORY:

2-3 Superset:

15 Biceps Curl
15 French Press

Go for the pump!

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

Gymnastics medley

A1. Drills (you can choose to do some or all of these before the EMOM)
Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops
–
Single-leg squat prep – 2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

Handstand walk capacity

AMRAP 0:30 Handstand walks in 25’/7.62m segments
– 1:00 SkiErg @ easy –
AMRAP 1:00 Handstand walks in 25’/7.62m segments
– 1:30 SkiErg @ easy –
AMRAP 1:30 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –

Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of the AMRAP part.

Partner wod (YG,IG)

0:00-18:00
Buy in:
1500/1250m Machine
Then AMRAP of:
20 Wall Ball over the rack @6/4kg
20 Alt. DB Snatch @15/10kg
150 Simple Under

Rx+:
Medball @9/6kg
Dumbbell @22.5/15kg
75 Double Under

2' Rest

20:00-35:00
Buy in:
50 Burpee Box Step Over @60/50cm
Then AMRAP of:
20 Jumping Pull-up
20 Medball Bearhug Lunge
30s Partner Wall-sit

Rx+:
Burpee Box Jump Over
Kipping Pull-up
Medball @9/6kg

10 alternating pistol squats
6 push-ups
10 kb swings

AF WEEK 46, Day 1

STRENGTH (upper body, 1/2)
2-3 rounds, go by feel:

1) 6 DB Bench Press, tempo 32X1
2) 8 Seal Row

RIR 2 (2 reps in reserve)

Tempo 32X1 = 3sec negative, 2sec hold at the bottom, explosive up, 1sec rest at the top.