LÄMMITTELY

2 Kierrosta, :40s töitä / :20s lepo
1) Käsipainotempaus vuorokäsin
2) Askelvalakyykky kepin tai rautatangon kanssa
3) Soutu
4) Piinapenkki
5) Goblet kyykky
6) Pyörä
7) Lankkupito

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KIERTOHARJOITUS
3 Kierrosta, 1:00 min töitä / :30s lepo
1) Käsipainotempaus vuorokäsin
2) Askelvalakyykky kepin tai rautatangon kanssa
3) Soutu
4) Piinapenkki
5) Goblet kyykky
6) Pyörä
7) Lankkupito

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HUOMIOITA

Harjoituksen tavoite on tehdä tasaisella tahdilla töitä koko minuutin ajan. Tarkoituksena on kehittää kauttaaltaan voimaa erityisesti lantiosaranan seudulle, mutta myös yläselälle. Tavoittele haastavia painoja!

8:00 BikeErg @ increasing pace each minute on the final 5-minutes
+
1-2 Rounds
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for the thrusters and DB snatches
* Practise fast burpees in sets of 5, box jump overs in sets of 4 and do Toes-to-bar complex between sets:
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight
9 Thrusters
6 Toes-to-bars
3 Bar-facing burpees
1:00 BikeErg @ 98-102%FTP20
8 DB snatches
6 Box jump overs, 24/20”
4 Lateral burpees over DB
1:00 BikeErg @ 98-102%FTP20

AF WEEK 7, Day 1

ACCESSORY:
1-2 rounds, go by feel and rest as needed between:

1) 10 + 10 Copenhagen Plank
2) 10-20 GHD Hip Extension

Not all out, but with solid effort. Leavy 2-3 reps in the tank.

For 40 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating Hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

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

16min alkavalla minuutilla

1. 6+6 kp vauhtipunnerrus
2. 6-8 pallonnosto olkapäälle
3. 15-20 kahvakuulaheilautus silmien korkeudelle 24/16kg
4. lepo

Every 2 min 6 sets (3 each)
A. 50 s ergo + 10 back extension + rest of the time scorpions
B. with stick: 10 wall squats + 6 yoga push ups + 15-20 s hollow hold

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
30 s hollow hold

rest 4 minutes

8 min amrap:
500 m ski
10 push ups
30 s arch hold

rest 4 minutes

8 min amrap:
2 min run or bike
30 s passive hang
30 s plank hold

Warmup:
3 rounds
20m broad jump (did jumping squat bc ankle pain)
20m walking lunges
10 PVC passovers

Skills:
20 min skill work
worked on Level 2 checkoffs
24" box jump
10 KTE
body weight deadlift (135)
3 strict pullups (did 7)

WOD:
40 KB swings (1.5 pd rx, did 1 pd--too light)
15 GHD
5 squat (75% 1 rm max, did 105 - max 140)
20 KB swings
15 GHD
5 squat
10 KB swings
15 GHD
5 squat

7:24

RestDay!