4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Bench Press

A) Build Up To Days Heavy 5RM

B) 3x3 @80-85% From 5RM

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 45s Ski
2: 1 Set of rMU
3: 8+8 Heavy DB Push Press @25-27.5kg
4: 18 T2B

Strength

A) 3x Superset:

• 10/10 One Arm DB Bench Press (alternating arms)
• 10 Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 Ring Row Face Pull
• 10-15 Deficit Push Up (3s jarruttava alas)
• 10-15 DB Skull Crusher

*rest as needed

Maastaveto 2x1x90%

Penkki 2x2x80%

Stoppiveto 2x2x70%

Back Squat E3MOM
2x5 @light to moderate
3x3 @moderate to heavy

Metcon for time:
21-15-9
Back Squat (50/35kg)
Push Up

AF WEEK 22, Day 3

Finisher:
10-1 with a pair of light DB

Biceps Curl
Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

1: 0:45 plank hold
2: 0:20 + 0:20 side plank
3: 10 L-sit ups with plate

AF WEEK 22, Day 3

CONDITIONING:
2min ON-2min OFF x6 (A+B+A+B+A+B)

A:
2 Rope Climb + 8 DB Snatch (heavy)
+ Max rep DU

B: 4 Wall Walk + 12 TTB
+ Max rep Box over Jump

RPE 4 when working, breathing hard but not all out. Consistency is the key here. All intervals within the same rep scheme. Advanced athletes can do legless rope climbs if wanted.
Rxd: 25/17,5kg. Masters: 22,5/15kg. Advanced: 30/22,5kg

A)
DB Glute Hip Thrusts
3 x 8, 1s top hold. Rest 60s
- Shoulders on bench
- Good feeling the glutes without maxing out here

B) Narrow Stance DB RDL
4 x 10, 3s down. Rest 60s.
- Challenging effort here

C)
AMRAP 12:00
10 Hang Power Cleans @60/43kg
10 Calorie Bike / Row / Ski
10 Bar Facing Burpees
goal: 4+rounds

Extra:Single Leg Glute Bridge: 3 x 8-10 each. Rest 60s.

1:30/1:00/0:30 each @ steady pace
1) Row
2) Run
3) BikeErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
@ workout pace
200m Run
15/12 (cal) Row
400m BikeErg

Clean pull

3 x 3 @ 100%1RM clean, go every 2:30-3:00

– Do your first set @ or around 725% 1RM split jerk then build within the percentage range if moving well
– Pause for 3-sec in the receiving position of each rep