MOBILITY OF THE DAY

AF WEEK 28, Day 3

STRENGTH:
2-3 rounds, go by feel and rest as needed between:

1) 10 Dual KB Front Rack Cyclist Squat
2) 10 Seal Row

RIR 2

AF WEEK 28, Day 2

ACCESSORY:
2-4 set:

20-30m D-Ball/Sandbag Carry

Use what you got and rest as needed between sets

AF WEEK 28, Day 3

Finisher:
2-3 Superset:

15 Biceps Curl
15 French Press

Target: feel the burn!

Jerk dip

3 x 4 @ 95+%1RM jerk, rest 2:00-3:00 b/t sets

AF WEEK 28, Day 1

CORE:
1-3 rounds, go by feel and rest as needed between:

1) 15+15 KB Lateral Flexion
2) 15 Tuck-Up

RPE 4

AF WEEK 28, Day 1

CONDITIONING:
EMOM x10:

5 Two Handed Tall Clean
5 Goblet Squat
5 KBS
5 Push-Up (KB handles)

One rounds should be done in sub 40sec. Unbroken sets.
Overall RPE 3-4

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
3 Strict pull-ups / strict toes-to-bars
6 Push-ups
9 Air squats

WARM UP 5-10min

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DRILL :
BACK SQUAT + SNATCH RDL + DROP SNATCH + OHS
2× 10+10+5+5@light barbell, rest 1min

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SNATCH PULL to HIP
2×3@barbell, 3×3@50-55%, bs-% use 90% of 1RM, rest 2min

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SNATCH
5-6×1@60-65%, sn-%, rest 2min

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CLEAN PULL to HIP
2×3@barbell, 3×3@50-55%, bs-% use 100% of 1RM, rest 2min

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CLEAN
5-6×1@60-65%, jerk-%, rest 2min

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ACCESSORY WORKOUT : if time left

LOW BOX JUMP with DB's *kevyt kontakti boksiin - vastaanotto suoralle jalalle - pudota kässärit juuri, kun lähdet ponnistamaan syväkyykystä ylös
3×3, rest 2min

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video: Snatch Pull to Hip
The snatch pull to hip is a partial pull variation that focuses on staying over the bar. Perform a snatch pull, but as you near the top, instead of opening the hips to extend completely, keep the shoulders in front of the bar and bring the bar back to the hip. In other words, never open the hips completely.
Ensure you remain balanced evenly over the whole foot, and actively push the bar back against the body aggressively at the top—if it’s not trying to swing away, your shoulders are too far back.
Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep. There is no pause in this top position, unlike a halting deadlift.

video: Clean Pull to Hip
The clean pull to hip is a partial pull variation that focuses on staying over the bar. Perform a clean pull, but as you near the top, instead of opening the hips to extend completely, keep the shoulders in front of the bar and bring the bar back to the hip or high-thigh depending on grip and proportions. In other words, never open the hips completely.
Ensure you remain balanced evenly over the whole foot, and actively push the bar back against the body aggressively at the top—if it’s not trying to swing away, your shoulders are too far back.
Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep. There is no pause in this top position, unlike a halting deadlift.

video: Low Box Jump with DB's - Torohtiyn video 1 esimerkin mukaisesti
https://www.instagram.com/p/DW317TBFuI-/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

Juoksu/airbike
Sprint @90% max hr asti
Rest @60% hr / max 1min30s
Reeni loppuu kun syke ei enään palaudu annetussa ajassa