AF WEEK 23, Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3):

Max set HSPU

Rest as needed and then

E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking
the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level. Wall Facing HSPU→ Strict

AF WEEK 51, Bonus workout, Engine

EMOM x15

1) 15-21cal Bike
2) 15 RKBS
3) 9 Burpee over KB

Overall RPE 4-5
Rxd: 32/24.
Target: survive the bike. Choose a very challenging rep scheme for the bike. You really need to push yourself to get the calories. 2nd and 3rd minute are easier but your HR won’t drop too much. Enjoy this one!

Kipping handstand push up
- deficit if needed

E2MOM, 5 rounds
3-10 HSPU
15 Russian KB swings

Zone 1: Run

Zone 2: Burpee & DB Snatch

Zone 3: Airbike / SkiErg

Zone 4: Sled push Sprint YGIG (max 50kg plates)

Zone 5: Wall Squat / Plank

Zone 6: Burpee Broadjump

Zone 7: KB Swing

4 rounds
Work 45s / Rest 30s
2min rest after 2 rounds

Pace your effort:
1: 60-70%
2: 80-90%
3: 70-80%
4: 90-100%

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Maastavetoa
3 & 4) 5-10 Etukyykkyä
5 & 6) 4-6 Tall clean
7 & 8) 4-6 Saksiin työntöä
9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

---

RINNALLEVETO & TYÖNTÖ

Rive veto + Rive + Työntö,
3 x (2+2+1)
3 x (2+1+1)
3 x (1+1+1)
Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Nosta 1:30min välein.

---

BONUS

Etukyykky,
Aina alkavalla minuutilla 8:00 minuutin ajan:
1-7) 1 Etukyykky @ 65%
8) 7 Etukyykkyä @ 55%

Vauhtipunnerrus,
3-4 x 3 (kevyt/keskiraskas)

Kiertoharjoitus,
3 Kierrosta
8/8 Bulgarian split squat
6-10 Tiukkaa leuanvetoa/ylätaljaa
10/10 1-Käden sivutaitto (raskas)
:30s-:60s tauko liikkeiden välillä. Hyvä polte kohdelihaksiin!

1-2 Rounds bMU 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 drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to working weight for the KB movements
* Practise few short sets of bar muscle-ups and wall walks between weights
+
@ workout weight
10/7 (cal) Row
5 KB Thrusters
1-3 Bar muscle-ups

– Rest 0:30 –

10/7 (cal) Air/Echo bike
5 KB hang snatches
1-3 Wall walks

– Rest 0:30 –

10/7 (cal) Row
5 KB Shoulder to overhead
1-3 Bar muscle-ups

– Rest 0:30 –

10/7 (cal) Row
5 KB Front squats
1-3 Wall walks

Clean & Jerk

Tänne voi heittää ajatuksia/tuloksia/kokemuksia karsinnoista halutessaan.

80 single unders
8 pike push-ups
20 sit-ups

TC 10min

In teams of 2

33' AMRAP
1000m row
1000m airbike
50 wall ball
50 syncro KB swing