DB seated box jump

4 x 3, go every 1:30-2:00

2 rounds
6 DB power clean overs
6/side Half kneeling seesaw presses
6/way Scapula rolls
6 Kneeling goblet get-ups
+
Build to workout weight for power cleans and STOH
* Practice a few sets of the other movements between weights as you build up
+
1-2 rounds @ increasing pace and load
2 Bar muscle-ups
4 Power cleans
2 Shoulder to overheads
4 Box jump overs
2 Lateral burpees over the bar
– Rest 1:00 between rounds –

W/ U – 400m Run
2 Rds
15 Wall Balls (14)
10 Good Mornings w/ Bar (45)

Strength – DeadLift
5 x 45% (105)
5 x 45% (105)
5 x 75% (155)
5 x 85% (175)
3-5 x 90% (3x185)
3-5 x 90% (3x185)

WOD -
7Min AMRAP
6 Push Press ½ BW (65 lb)
3 Muscle Ups (CTB pullups w/purple band, dips with 2xred band)
5+1

Then
1000m Row For Time
4:12

SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@75% + RPE8 - 2-3 reps left
3+3@80% + RPE9 - 1-2 reps left
1+ reps + 1@90% + RPE10 - 0-1 reps left, sp-%, rest btw sets 3min

tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

W/U – 5 Min of Flight Simulator
DU – Record # of Rep - got 2!! first ones!
2 Rds
10 Passovers withPVC
10 Push Ups

Strength – Strict DB Press
3-3-3-3-3-3-3-3-3-3
(5 total sets)
15-20-25-30-25
(left and right alternate between sets)

WOD – 3 RFT
15 Hanging Power Cleans (55)
10 Pull ups (Strict) (black on first set, purple after)
5 HSPU (Strict) (box)
400m Run
13:57

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo

AF WEEK 47, Day 1

STRENGTH (upper body, 2/2)
2-3 rounds, rest as needed between sets:

1) 6 DB Bench Press, tempo 32X1
2) 8 Seal Row

RIR 2

W/U – 800m Indian Run
2 Rds
10 OHS w/ Bar (35)
5 Max Height Vertical Jumps

Strength – Back Squat –
5 x 45% (35)
5 x 45% (55)
5 x 75% (85)
5 X 85% (95)
3-5 X 90% (5 at 105)
3-5 X 90% (5 at 125)

3 X 8-10 DB curls
20, 20, 25

WOD – “Kevin”
18 Min AMRAP
21-15-9
Pull Ups (first round purple, second round green)
Push Ups
Squats

2 rds + 10 pullups

AF WEEK 47, Day 1

WEIGHTLIFTING (2/2)

EMOM x20: Cluster: Squat Clean Thruster

1) 3 reps @ 65-70% of 1RM
2) 2 reps @ 75-80%
3) 1 rep @ 85-90%
4) rest

Add 2,5-5% compared to last week.
This is a strength bias workout. DnG reps. Target: all rounds across.
This starts to accumulate after 3 rounds. Loading should be heavy,
but doable

A)
4 rounds
5/5 single arm front rack cossack squat
First round: 10 double KB strict press
Second round : 10 double KB push press
Third round : 10 double KB push jerk
Fourth round: max rep shoulder to overhead with the third weight

B)
AMRAP 90”/90” rest x 6 rounds (alt. a and b)
a)
9 American swing
12 goblet squat
max rep Russian swing

b)
9 double KB thruster
12 double KB clean
max rep double KB clean and jerk

C)
2 rounds
12 lying leg raise
16 alt. KB touch in plank position