Warmup:
400m run
2 rounds
10 box jumps 20"
10 deadlifts 95 lbs
10 wall balls 14 lbs

WOD:
Nutts
10 HSPU w 2 mats
15 DL 185 (rx is 205)
25 box jumps 24
50 pull-ups (15 unbroken)
100 wall balls 14
600 SU (rx is 200 DU)
400m run w 25 plate
35:36

2x
3 raw snatch (12,5kg)
9 perhosleukaa (violetti kuminauha)
5 clean + jerk (15kg)

AF WEEK 24, Day 1

ACCESSORY:

3x15 GHD Hip Extension (loaded if wanted)

Gymnastics

Skill 1
For 15min
Up & over

Skill 2
For 15 min
HSW + HS

WOD
AMRAP 8
YGIG

RX
2 C2B
1 U&O
3m HSW

Partner 2 in handstand hold

Scaled
2 Pullups
1 U&O (partner assisted)
3m wheel barrel

Partner 2 assists and rests

Deadlift
2x5 empty barbell
1x5 50% of the working weight

5x5 @75-80% of 1RM

*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min

week 2/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE CLEAN *vastaanotto päkiälle jääden
3x3@painotanko / barbell *kevyt, pal 2min

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SLOW PULL SNATCH + SNATCH
**move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete snatch
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min

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CLEAN Above Knee + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

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PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh
3×2@+5kg today best snatch, pal 2min

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

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video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

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MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
2×2× 1+1+1@light barbell, rest btw sets 2min

DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
2-3×2@barbell..+..light weight, rest btw sets 2min

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

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POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 5× 1+2@60-65%, clean-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 3@up to 70%, jerk-%, rest btw sets 2min

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

Alternate B1/B2

B1. Close grip bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Single arm KB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR)), rest 2:00 before B1

AF WEEK 24, Day 1

WEIGHTLIFTING (1/2):
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: solid lifts, no misses. You can add load round by round if
wanted or go with the same loading all rounds.