*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

AF WEEK 6, Bonus workout, Engine

CONDITIONING:
Air-runner Intervals

Warm-Up: 7min easy jog/walk until feeling loose.

A: 6x
20sec HARD
40sec Walk

3min walk recovery

B: 4x
40sec HARD
90sec WALK

3min cold down walk

Overall RPE 4-5

Target:

A: fast but relaxed
B: uncomfortable, controlled. Finish tired, not destroyed

LÄMMITTELY
Liikkuen aktivoinnit ja availut
TGU tekniikka

VOIMA
3 x 10 suorin jaloin maastaveto
3 x 10 punnerrus

CIRCUIT
3 x 30" / 15"
1. Lankussa kuulan siirto
2. Supermies
3. Sivulankussa käynti oik.
4. Sivulankussa käynti vas.

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rock, alternating

A: Bench Press 5-3-1+
B: Pull ups 3xMax
C: Incline DB Bench Press 4set
D: Leg extensions 3set
E: Cable OH triceps extensions 3set

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

---

EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35-40%, sn-%, rest 2min

SNATCH
4-6x3@up to 55%, rest 2min

--

CLEAN
3-5x3@up to 55%, jerk-%, rest 2min

--

SPLIT JERK *rack, split alternating
4-6x4@up to 55%, jerk-%, rest 2min

--

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

--

SUPERSET: quality : 3 rounds, no shoes

12x BICEPS CURL *reverse grip, barbell
8x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

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

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches

Ergointervalli
__

LÄMMITTELY
3x5min ergo*

*Muuttuva intensiteetti; 1min kevyt, 1min keskiraskas, 1min raskas, 2min kevyt/keskiraskas

__

HARJOITUS (Vauhtikestävyys, 70-85%/HRmax, maksimikestävyys 85-95%/HR max)

6x3min, 1min lepo

A) Soutu*
B) Pyörä*
C) Hiihto*

*Jokainen alkava minuutti 20s max effort, 40s kevyt, eli aloita minuutti aina sprintillä ja palauttele loppuaika.
Osioiden välissä 1min lepo. Jokaisen osion (A,B,C) aikana tulee siis kolme sprinttiä.

Intervalliharjoitus, jossa tehdään töitä vaihtelevalla intensiteetillä. Pyri laittamaan "max effort"- osiin mahdollisimman paljon tehoja.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top