Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Row
2) Air bike
+
2 Rounds
8 Scapular pull-ups
4-6 Jefferson curls
8 Handstand shoulder shrugs
+
2 Rounds
8 Scapula push-ups
8 Tension swings
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
+
Bar muscle-up prep – 2 rounds (here OR after part A)
5 Arch hold push to hollow hold (3-5 sec in each position)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for deadlift
* Practice a few short sets of the HSPUs as you build up
+
@ workout weight/deficit
3-2-1
Deadlifts
Strict deficit HSPU

2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts

Our classic clean and jerk warm-up:
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

OPTION 1 – CONDITIONING (base)
This is a lower-intensity session of continuous work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Main set
Choose one of the options for the day

A) Option 1 – Long bike
45-75 minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45 to 60-minutes @ base*
4:00 BikeErg
80m Farmer’s walk @ light-moderate
3:00 Row or Ski
20 DB Box step ups, 20″ @ light
40m Backward sled drag @ light

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped

Movement options.
Farmer’s walk -> Choose light to moderate DBs or KBs (e.g. 2 x 24/16kg (53/35lbs) or 2 x 32/24kg (70/53lbs) KBs )
DB Box step ups –> Use SB or DB for this (e.g. 22.5/15kg (50/35lbs) DB or 30/20kg (65/45lbs) SB)
Backwards sled drag –> Weight depends on surface friction, choose so you can keep the drag continuous –> If no sled, do a SB bear hug carry or KB front rack carry instead with comfortable weight.

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
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

LÄMMITTELY

2 Kierrosta, :40s Töitä / 20s Lepo
1) Pyörä
2) Deadstop kahvakuulaheilautus
3) Pallon heitto seinään, 5m päästä
4) Soutu
5) Aussisoutu
6) Vauhtipunnerrus levytangolla

---

KIERTOHARJOITUS

4 Kierrosta, :40s Töitä / :20s Lepo
1) Pyörä
2) Deadstop kahvakuulaheilautus (raskas)
3) Pallon heitto seinään, 5m päästä (keskiraskas)
4) Soutu
5) Aussileuanveto
6) Vauhtipunnerrus levytangolla

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HUOMIOITA

Valitse itsellesi oman kuntotason mukaiset painot. Ergometrien rooli tässä harjoituksessa on toimia “aktiivisena palautuksena” ja muiden liikkeiden osalta tähtää suluissa olevan kuvauksen mukaiseen haastavuuteen. Kokonaisuudessaan pyri pysymään tasaisesti liikkeessä ja tekemään töitä koko työaika.

Deadstop heilautuksissa kuula lasketaan jalkojen taakse lattiaan ja vedetään sieltä uudestaan vauhtiin. Säilytä hyvä ryhti! Pallon heitot seinään lähtevät lantiolta “työntämällä” sekä ponnistamalla kohti seinää.

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

Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) Row
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)

+
Bar muscle-up prep – 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
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
2 Rounds @ empty barbell
5 Muscle cleans
5 Strict presses
5 Front squats
5 Push presses
5 Thrusters
+
Build to workout weight for thrusters
* Practice a few short sets of other movements between sets.
+
@ workout weight
10/7 (cal) Air bike
6 Burpee box jump overs
2 Bar muscle-ups
10/7 (cal) Row
4 Thrusters
2 Wall walks

AF WEEK 6, Day 1

STRENGTH (1/3)

Back Squat 4x4 (free tempo)

RIR 3

LÄMMITTELY

2 Kierrosta, :40s töitä / :20s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

---

KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

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HUOMIOITA

Harjoituksen tarkoitus on kehittää voimaa jalkoihin sekä ylävartaloon. Tähtää liikkeiden haastavuudessa siihen, että saisit työskenneltyä hyvällä poltteella ja tuntumalla koko harjoituksen läpi. Panosta erityisesti wallwalkeissa ja jefferson curleissa hyvään liikkeen hallintaan.

Deload Week

Lifting

A) Build Up to Days Technical Heavy (jätä varoja)

• 1 Snatch Pull + 2 Hang Squat Snatch + 3 OHS

B) Power Snatch E2MOM

• 4-6x2 (DnG) @100% From Complex Weight

Back Squat

• 5x4 @70-75% (1s pause in bottom)

*RIR 1-2
*Rest 3min between sets

Metcon

18min AMRAP @70% Effort

• 500m Ski
• 10 Double DB Hang C&J (@35lbs)
• 20 GHD
• 30 DU