AF WEEK 43, Day 1

ACCESSORY
1-3 rounds, go by feel:

1) 10-12 Pull-Over (good stretch at the bottom)

2) 12 Lateral Raise

RIR 2-3

Astanga joogan ja lihaskunnon yhdistelmä-tunti

Lämmittely
Joogan aurinkotervehdyksillä, molemmat A & B.
Joogan seisomasarjan asanoita.

Voima
2 KIERROSTA:
* Burpee × 8 (kokonainen tai helpotettu versio)
* Maastaveto ja kulmasoutu × 8, lopuksi pelkkä kulmasoutu × 8
2 KIERROSTA:
* Matolla pään yli veto painolla, lisänä jalkojen saksaus × 12
* Criss Cross × 20-30 kertaa

Kehonhuolto ja liikkuvuus
Joogan istumasarjan asanoita
Joogan loppuliikkeet
Lyhyt loppu-rentoutus

Deadlift 5-5-3-3-3-1-1-1-1 reps

• Look back at previous heavy deadlift efforts to help navigate today’s loading
• Experienced athletes should build in load and plan to go as heavy as possible across all sets
• Newer athletes should start light, focus on mechanics, and slowly add weight as comfortable
• Reduce the loading of the barbell as needed to maintain consistently sound mechanics
• Consider lifting from an elevated surface if unable to achieve a sound setup with the barbell on the floor
• Consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells to adjust complexity
• In case of injury or limitation, consider performing good mornings or GHD hip extensions
• Coaching cues Pull the “slack” out of your arms by trying to “break” the barbell across your shins

AF WEEK 43, Day 1

STRENGTH
3 rounds, go by feel:

1) 6-8 DB Bench Press
2) 6-8 KB/DB Row

RIR 1-2. Go heavy with the loading to get.

Alternate B1/B2

B1. Seated KB press – 3 to 4 x 8-12 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Ring row – 3 to 4 x 8-12 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1

Power output

For time:
15-12-9
Box jump over @60/50cm
Power clean @50/35kg

Mee kovaa 🔥

AF WEEK 47, Day 2

STRENGTH (2/4)

Back Squat 5x3

RIR 2
Rest 2-3min between sets. Do more work compared to last week

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 Swede crushers
10-15 Seated DB lateral raises

1: 0:45 max shuttle runs
2: 20 kb swings
3: 15 air squats

45-60min Z2 Bike

Fiiliksen mukaan mutta tähtää minimi 45min, ja että sykkeet pysyy hyvänä Pk alueella