1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
@ workout weight
10/7 (cal) Air bike
1 Rope climb
10/7 (cal) SkiErg
8 Box jump overs
10/7 (cal) Row
10 Wall balls

AF WEEK 7, Day 1

WEIGHTLIFTING

Week 6 – Strength You Can Use

Snatch: EMOM x8: Snatch @85–88%

Clean & Jerk: E2MOM x5: Clean & Jerk @83–88%

Target: Repeatability

AF WEEK 7, Day 1

STRENGTH (2/3):

4x4 Back Squat (free tempo)

RIR 1-2 Do more work compared to last week.

hip & spine mobility

half kneeling one sided KB front rack hold w. rotations 4x6/6 contralateral hold

elevated pigeon & hip raises 3x5/5

cossack squat bottom pos. hip rotations 3x8/8

dead bug 4x6/6

one arm downward dog 3x5/5

TTB:

For quality:
1. 3 x 10 Kip swings
2. 10 x 1 Jump to hollow
3. 2 x 5 Kipping leg raises to 90
4. 5 x 1 Kip swing + 1 Leg raise to 90 + 1 TTB
5. 2-3 min to practice and play with different techniques:
A)Straight legs
B)Bent knees with “kick”
C)Scooping

building for 1RM (good form!)

8-6-4-2-1-1-1

Go every 3:00

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

E5MOM x 5

400m run
15 kbs@24/16kg
10 pull up

AVAILUT
Cat - Cow
AKK - Kobra
Lankku - lonkankoukistaja
Syväkyykyssä kierrot
90/90 taivutus eteen - kierto taakse
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

HALLINTA
2 kierrosta 40s./liike/puoli
1. Staattinen seinäkyykky
2. Polvet koukussa pohjenousut
3. Reiden lähennys vklla yhden jalan varassa (lp päällä) oik. & vas.
4. Paino suoralla kädellä - t-kierto - painon kurotus kohti kattoa oik. & vas.
5. Dead bug lp ja jalkojen kierrolla

VOIMA
Supersarjana
3 x 8-10 tempo kyykky 3-1-1
3 x 8-10 tolpalla polven nostot / roikkuen polven nostot
3 x 8-10 päinmakuulla kädet sivulla - lapojen lähennys

Warm-up

800m Jog
+
10/side Xiao Pengs
2 Scapular swimmers (prone position)
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
8 Pike T-extensions
+
2 Rounds w/ light DB
5/side DB power snatches
4/side DB Overhead squats
3/side DB Hang squat snatches
+
Build to workout weight for DB squat snatches
* Practice a few short sets toes-to-bars and HSW between sets
+
@ workout weight
200m Run
2 Power snatches
4 Overhead squats
2 Squat snatches
3 Ring muscle-ups
200m Run