2-3 Rounds (2 Hard rounds)
Alternating db bench press
Alternating db row
Rower hamstring curl
Back foot elevated split squat
- Find a weight that allows for 6-10 reps on each side.
- Amrap on the rower hamstring curl
- Rest 90s between movements

15min EMOM 30S ON / 30S off

1. Erg
2. Wall balls
3. Plank Wall Ball taps
4. V-up/Tuck up/ Sit up
5. Burpee

LÄMMITTELYT
Kuminauhalla yläkroppa
Minivk lantionseudun aktivointi
Availut ja kierrot

CORE
2 kierrosta - 35s./liike
1. Dead bug vk kanssa
2. Pallon kanssa istumaannousu + kierto
4. Ojennus päinmakuulla
5. Lankku - variaatiot

AMRAP 15min
40m farmers walk
10 lp suorilla käsillä stepperin/boksin ylitys
10cal soutu/hiihto
10 thruster

2x16' AMRAP, 4' rest w. partner

AMRAP 1:
50 cal airbike
30 burpee
10 syncro V-ups

AMRAP 2:
50 cal row
30 rnds of seated wall ball passes w.rotation
10 syncro push up

AF WEEK 14, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 65–70% Drop and Go reps.

A2) Jerk (from rack): 4 x 3 @ 65–70%

Target: Groove dip/drive and achieve perfect lockout every rep. Cleans are squat cleans.

Loading Rules:
1) Missed jerk = reduce weight
2) If clean is easy but jerk fails, weight is still too heavy
3) Do not chase missed lifts more than once
4) Maintain consistent technique across all sets

Clean & Jerk

DELOAD WEEK 1/...

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH *3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös

2× 2+2+2+2+2+2@light barbell, rest btw sets 2min

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SNATCH + SNATCH BALANCE
2×2× 2+1@barbell, 5× 2+1@60-65%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

--

BACK SQUAT + PUSH JERK IN SPLIT BTN *rack *split jerk to the other side on the next set
2×2× 1+2@barbell, 4× 1+2@50-55%, jerk-%, rest btw sets 2min

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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
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Bar muscle-up drills – 1-2 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)
+
Prep all the movements, find a good flow/rhythm for burpee box jump overs
+
@ workout pace
10/7 (cal) SkiErg
5 Chest-to-bar pull ups
4 Burpee box jump overs
– Rest 0:30 –
10/7 (cal) BikeErg
2 Bar muscle ups
4 Burpee box jump overs

HSW skills (take 10-15 minutes here)

You have three (3) options here:
1) HSW Ramp – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

Z2 Run

• 45-60min Z2 Easy Run

Fot time;
500 m (Polku)Juoksu
25 Vuorikiipeilijä
80 hyppynaru tai 40 tuplaa
500 m Soutu
20 WB
500 m (polku)juoksu