Maastaveto korokkeelta 5x8x50-60%
-2 kumiharkkoa

Sjmv 3x10 / jalka
-yhdellä jalalla

Sivutaivutus 4x15 / puoli

AF WEEK 51, Day 3

CONDITIONING:
AMRAP 5

Squat Clean & Jerk

You can do clusters if wanted.
RPE 5, maximum effort.
Target: sub

“This can be a full-squat-clean-thruster, a power-clean-front-squat-split-
jerk, or anything in between as long as the three key positions are reached.“

Rxd: 75/50kg
Masters: 62/35kg

Back Squat

2x3 @75%
2x3 @80%
2x3 @85%
1x2 @90%

2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
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 drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
+
Once through
15 (cal) BikeErg
3 Clean and jerks @ workout weight
12 (cal) BikeErg
3 Ring muscle-ups
9 (cal) BikeErg
3 Snatches @ workout weight
6 (cal) BikeErg

AF WEEK 51, Day 2

Finisher:
21-15-9

KB Biceps Curl
KB French Press

Target: pump those guns!

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• lapapunnerrus nelinkontin vk

VOIMA
3 x 4-6 leuanveto

KIERTOHARJOITUS
2-3 x 40s./20s.
1. Tempaus vuorokäsin kp
2. Vuorikiipeilijä bosulla
3. Lankku (halutessa variaatioita)
4. Pallon heitto seinään kierrolla
5. Burpee

shoulder & Th mobility

TGU practice, then 5x1/side w. moderate weight

kneeling unilateral KB front rack hold rotations 3x5/5

superset, 5x
5/5 windshield vipers
5/5 scorpions

half kneeling hip CARs 3x5/5

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top