half TGU 3x6/6

10' EMOM
1: 5/5 renegade row
2: 5 pull up

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side DEVIL'S HALO *PLATE

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

5×/side CRAB-TABLE POSE - BACK REACH

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: CRAB-TABLE POSE - BACK REACH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
1×2× 1+1+1+1+1@barbell

SNATCH + SNATCH BALANCE
1×2× 2+2@barbell, 2+2@up to 70%, sn-%, rest btw sets 2min *3 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN + POWER JERK + SPLIT JERK
1×2× 1+1+1+1+@barbell

CLEAN + POWER JERK + SPLIT JERK
1×2× 2+1+1@barbell, 2+1+1@up to 70%, jerk-%, rest btw sets 2min *3 sets

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BACK SQUAT + ROMANIAN DEADLIFT *rdl - sn-grip
5+5@barbell, 3× 5+5@70% + RPE7, 3 reps left, bs-%, rest 2min

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video: RDL sn-grip

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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
HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

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

3 kierrosta kaverin kanssa ”aikaa vastaan”
A ja B osiot vuorotellen

A.
30 wall ball
30 mave 2 raskaalla kuulalla
30 burpee kuulan yli
- 2 min huili
B.
50 am. heiluri
50 abmat istumaannousu
50 cal ergo
- 2 min huili

Toistot saa jakaa miten parhaaksi näkee

Ensin osio A, 2min huili. Sitten osio B ja huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

Tc 40 min

AF WEEK 50, Day 1

ACCESSORY:
1-3 rounds, go by feel

1) 5+5 Standing Hip CARs

2) 5+5 KB Windmill
3) 30-60sec Active/Passive Hang

For time:

Buy in: 2000 / 1500 m row

then

9-15-21-27-35:
wall balls 9/6 kg
burpees

then

Cash out: 2000 / 1500 m row

40 min timecap.

ATPF WEEK 33 Day 2

CONDITIONING 5 RFT:

15/12cal Ski
12 KBS @ 32/16kg

9 Box over Jump

RPE 4.
Target: sub 10min. TC: 13min. Ski sub 60sec, unbroken kbs.

Masters: 24/16kg

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Snatch grip deadlift
3-5 Hang snatch high pulls
3-5 Hang muscle snatches
3-5 Snatch grip press behind the neck
3-5 Hang power snatches
3-5 Overhead squats
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for Overhead squats and hang power snatches
* Practice sets of bar muscle-ups and burpee chest-to-bars between sets
+
@ workout weight
10/7 (cal) Row
5 Overhead squats
1-3 Bar muscle-ups
– Rest 0:30 –
10/7 (cal) Air bike
5 Hang power snatches
3 Burpee chest-to-bar pull-ups

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for the DB Bench press
* Practise short sets of Chest-to-bars, as well as, shuttle runs between sets.
+
1-2 Rounds
250m Row
5 Chest-to-bar pull-ups
3 DB bench presses @ workout weight
5 Shuttle runs

Romanian deadlift

2 x 8 @ RPE 6 / 4 RIR, rest 2:30-3:00 b/t sets