Gymnastics medley

A1. Drills (you can choose to do some or all of these before the EMOM)
Bar MU drills – 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
3 Jumping bar muscle-ups with hip snap
8 Front support pops
–
Single-leg squat prep – 2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

Handstand walk capacity

AMRAP 0:30 Handstand walks in 25’/7.62m segments
– 1:00 SkiErg @ easy –
AMRAP 1:00 Handstand walks in 25’/7.62m segments
– 1:30 SkiErg @ easy –
AMRAP 1:30 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –

Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of the AMRAP part.

4 Interval sets

A1. AMRAP 6
200m Run
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Chest-to-bar pull-ups

– Rest 3:00 before next set –

A2. 2 x AMRAP 3
20/15 (cal) Row
15 Box jump overs, 24/20″
10 Handstand push-ups

– Rest 1:00 between AMRAPs –

• Continue from where you ended on the AMRAP on the 2nd interval

– Rest 3:00 before next set –

A3. 4 x AMRAP 1:30 (1:30 work / 0:30 rest)
200m Run
+
Max reps in the remaining time of:
1 – DB snatches, alt @ 32.5/22.5kg (70/50lbs)
2 – Chest-to-bar pull-ups
3 – Box jump overs, 24/20″
4 – Handstand push-ups

– Rest 0:30 between AMRAPs –

– Rest 3:00 before next set –

A4. EMOM 6 (0:45 work / 0:15 rest)
1/4 – Run for distance
2/5 – AMRAP Box jump overs, 24/20″
3/6 – Row for calories

Session overview. Descending (duration/interval) aerobic capacity intervals. Each set is broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 8-9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.
Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.
Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run → 400m BikeErg or 200m SkiErg
DB Snatches → Lighter DB (e.g. 22.5/15kg (50/35lbs)), intent is to be able to keep moving through all sets without long breaks.
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups, intent is to do no more than 2 sets here
Row → Air bike, SkiErg or BikeErg for same calories
Box jump overs → Lower box → Step overs
Handstand push-ups → Standing HSPU variation of choice → Hand release push-ups

Handstand walks

Drills, 1-2 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps
– Rest as needed b/t exercises –
Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

Barbell warm-ups – 2 Rounds each part @ empty barbell
3 Hang muscle clean
3 Strict press
3 Front squat
3 Push press
–
3 Hang power clean
3 Push jerks
3 Pressing snatch balance
–
3 Thrusters
3 Power clean and jerks
3 Overhead squats
+
Build to workout weight for barbell movements
* Practice shuttle runs and bar-facing burpees between weights, find a rhythm for the workout
+
@ workout weight
2 Shuttle runs
3 Thrusters
4 Bar-facing burpees
2 Shuttle runs
3 Power clean and jerks
4 Bar-facing burpees
2 Shuttle runs
3 Overhead squats
4 Bar-facing burpees

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

MODERATE-HEAVY WEEK 5/10

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Do your own 10 min warm-up tai...
1-2 rounds:

5-8×/side + 5-8× BAND ON LEG HIP FLEXION ISOMETRIC HOLD with PLATE PULLOVER + same but BOTH LEG HIP FLEXION Isometric Hold PULLOVER

5-8×/side SPLIT SQUAT HALO *plate

1×/side
DEADLIFT to REVERSE LUNGE with PLATE OH PRESS & FORWARD LUNGE with PLATE OH PRESS + PLATE LATERAL & CURTSY LUNGE with PRESS + SINGLE LEG RDL & SINGLE LEG RDL Plate PRESS & SINGLE LEG RDL with ROTATION + WEIGHTED HIP AIRPLANE + SUMO SQUAT with PLATE
10 liikkeen yhdistelmät : 1 toisto/liike/puoli:
*maastaveto yhdistettynä askelkyykky taakse levypaino punnerrus samaan aikaan päänyläpuolle, kun palautat takajalan tuo levypaino rinnalle ja samantien askelkyykky eteen levypaino punnerrus päänyläpuolelle. Palauta etujalka toisen viereen ja samalla levypaino rinnalle. Jatka sivukyykky ja levypainon työntö suoraan eteen (hartia korkeus), palauta jalat vieritysten ja samoin levypaino rinnalle jatka liikettä astumalla ristiin taakse punnertaen levypaino eteen. Palauta jalat vieritysten ja jatka yhden jalan romanian deadlift levypaino laskeutuu lähellä reisiä kohti lattiaa. Palauta. Jatka samalla jalalla edelleen, tee yhden jalan rdl punnertaen levypaino päänyläpuolelle koukistaen samalla toinen jalka ylös eteen. Palauta. Tee yhden jalan rdl kiertäen levypaino tukijalan ulkosyrjälle. Palauta. Loppuun Sumo kyykky levypaino jalkojen välistä lähelle lattiaa. Toista sama toiselle puolen :)

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video: Band Hip Flexion Isometric Hold with Plate Pullover

video: Split Squat Halo

videot:
Deadlift to Reverse Lunge with Plate OH Press

DB Lunge to OH Press - tehdään levypainolla

Plate Lateral Lunge to Curtsy Lunge w/ Press

Single Leg RDL with Plate

Single Leg RDL with Plate Press

Single Leg RDL with Rotation

Weighted Hip Airplane
https://www.instagram.com/p/DLeyeNHMYpw/?img_index=2
Sumo Squat with Plate

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FRONT SQUAT - SPLIT JERK
*etukyykyn ylösnousun jälkeen heti samaan vauhtiin saksiintyöntö.
2×5@barbell, rest 1min

DROP to SPLIT + PRESS From SPLIT + JERK BTN From SPLIT
*barbell Behind The Neck
*tarkista saksien tasapaino, molemmilla raajoilla 5050 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin.
*tee ensin saksiin pudostus pitäen tanko tiukasti niskassa annetuilla toistomäärillä ja tämän jälkeen jatka punnerrus niskan takaa saksissa ja kolmantena työntö saksiasennossa.
*jerk btn from split: dippaa saksissa ja työnnä kuorma suorille käsille saksi asennossa niin, että molemmat jalat irtoaa lattiasta kevyesti ja palautuvat samaan saksiasentoon - jalat eivät liiku sivusuunnissa.
*tee ensin kaikki toistot yhdelle puolen ja sitten toiselle.
3× (3+3+3)/leg + (3+3+3)/leg@barbell - light weight, rest 2min

SPLIT JERK
*rack/block
*työnnä sarjan sisällä eri puolille, 3=1+1+1
2×5@barbell, 3@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

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SNATCH GRIP UPRIGHT ROW
2×10@barbell, rest 1min

SNATCH PANDA PULL + POWER SNATCH + SNATCH
2× 3+1+1@barbell, 3× 1+1+1@60-65% sn-%, rest 2min

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CLEAN GRIP UPRIGHT ROW
2×10@barbell, rest 1min

CLEAN PANDA PULL + POWER CLEAN + CLEAN + SPLIT JERK
*jerk: työnnä joka sarja eri puolelle ja pidä pito vastaanotossa 2-5s - mikäli horjuva, tasapainoton tai kuorma ei ole lapojen päällä - korjaa kaikki ennen pitoa!
2× 3+1+1+1@barbell, 3× 1+1+1+1@60-65% jerk-%, rest 2min

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SPLIT SQUAT + BANDED SEATED LEG CURL or NORDIG HAMSTRING CURL
*squat: barbell btn - askella taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*hamstring: vaihda liike vuoroviikoin tai tee joko istuiltaan takareiden koukistus kuminauha vastuksena tai polviltaan (pehmuste alla) hitaasti takareisillä jarruttaen laskeutua kohti lattiaa (suoralla vartalolla) kädet valmiina punnerrus asenossa ottamaan vastaan ja palaa käsillä kevyesti työntäen taaksepäin samalla vetäen takareisillä itsesi ylös.

3× 3 reps/leg + 15 reps or 5 reps@mod weight, 1-2 reps in reserve, rest 3min

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video: Front Squat - Split Jerk

video: Drop to Split
The drop to split is a simple exercise to train quick foot movement into the proper split position, and strength and confidence in that position. Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet. If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.

video: Press from Split
The press behind the neck in split is an exercise that improves comfort in the split position, improves and preserves shoulder mobility, trains and reinforces the proper split jerk receiving position, and strengthens the upper body with an emphasis on the upper back. Hold the bar behind your neck like a back squat in your jerk-width grip unless you jerk with an unusually wide grip—in that case, hold the bar about half a fist to a fist-width outside the shoulders. Squeeze the upper inside edges of the shoulders blades together tightly and keep the elbows down.
Step into your full split position and brace your trunk. Push the bar aggressively with the arms straight up into the overhead position—the trunk will already be leaning forward very slightly and the bar in line with the proper overhead position, so no further movement of either is necessary. Lock in the overhead position forcefully. There should be no movement of the body other than the arms and no shifting of balance throughout the motion. Reverse the motion to return the bar to the back under control. Subsequent reps can be performed without resetting the bar completely on the back, but ensure full contact for full range of motion and minimize bouncing.

video: Jerk Behind the Neck From Split
Hold the bar behind the neck with your jerk grip, and step into your split receiving position. Make sure your weight is balanced equally between the front and back feet and brace your trunk. Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the shoulders aggressively with the arms and into a fully locked overhead position as you lift both feet and plant them back down simultaneously into the same position in which you started. Be sure not to shift your weight on your feet during the lift—receive in the same position and same equal balance you started with.
Notes
The push into the overhead position should be aggressive and quick. Be careful to not lean the chest forward as you dip or shift more weight to the front leg.

video: Snatch Grip Upright Row

video: Snatch Panda Pull

video: Clean Grip Upright Row

video: Clean Panda Pull

video: Split Squat

video: Banded Seated Leg Curl

video: Nordig Hamstring Curl

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

8-12× PULL UP or LAT PULLDOWN *myötäote

10-15× WEIGHTED BACK EXTENSION + HOLD 10s last rep // UPPER BACK EXTENSION + HOLD 10s last rep *kuorma yläselän päällä

10-15× LYING LEG RAISES // 8+8×/side+8×/side LANDMINE OH SIT UP + LANDMINE SIDE to SIDE LEG RAISES + LANDMINE HALF KNEELING ROTATIONS

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video: Pull Up

video: Lat Pulldown

video: Back Extension

video: Upper Back Extension

video: Lying Leg Raise

video: Landmine oh sit up + Side to Side Le Raises + Half Kneeling Rotations
https://www.facebook.com/share/r/19GdL7XTHo/

AF WEEK 18, Day 3

WEIGHTLIFTING:
E3MOM x6:

3 Deadlift + 2 Clean + 1 Jerk,

TnG lifts. Find heavy of the day. Cleans can be power and/or squat cleans.

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

Amrap 12 min

200m laite
15 etuheilautus
10 maljakyykky
15 abmat
10 punnerrus
5 burbee
2-5 suora leuka