40 min AMRAP
Wall climb x 1
Pull up x 3
Box jump x 6
Push up x 9
Jumping lunge x 12
Sit up x 15
Burpee x 18
Rower x 21 cal

AF WEEK 37, Day 3

CONDITIONING:

5 RFT: with 2x KB

15/12cal Bike
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 4-5.
Advanced: 2x24/16kg.
Target: sub 9min. Time Cap 11min.

Build to heavy single

Alkulämppä leikki
Reaktiopeli

Mobility

4x 6 Leukaa

WOD emom 9
1) 1-3 Köysikiipeilyä
2) 4-6 Valakyykkyä
3) 45s Viivajuoksu

Alternate B1 / B2

B1. B-stance DB deadlift – 3 x 8-12/side @ RPE 7 (3 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 3 x 8-12/side @ RPE 7 (3 RIR), rest 2:00 before B1

Warm-up

EMOM 6 @ increasing pace
1) Air/Echo bike
2) Row
3) SkiErg
+
0:30 Air/Echo @ moderate pace
0:20 Air/Echo @ harder pace
0:10 Air/Echo @ hardest pace

0:30 Row @ moderate pace
0:20 Row @ harder pace
0:10 Row @ hardest pace

0:30 SkiErg @ moderate pace
0:20 SkiErg @ harder pace
0:10 SkiErg @ hardest pace

Strength (push-pull - hypertrophy focus)

A)
3 working sets:
10 Seated barbell behind the neck presses
10 Bulgarian ring rows

B)
3 working sets:
10 Left arm tripod dumbbell rows
10 Right arm tripod dumbbell rows
15 Dumbbell pull overs

C) Finisher

3 sets:
12-15 Supinated dumbbell front raises
12-15 Incline dumbbell rear delt swings

3 sets:
20 seated alternating dumbbell curls
10/10 quadruped dumbbell tricep extensions

3 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Movement micro-doses/exposure

Specific prep – 2 rounds

2-3 Pulls to standing from the floor
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall) HSPU
3 Tuck tripod headstand kip extensions to handstand (away from the wall) Free HSPU

2000m row for time