EMOM x 8-12

1) machine
2) 5 snatch pull + 5 muscle snatch + 5 power snatch
3) machine
4) 5-10 push press BTN + 5-10 snowangel

BTN = behind the neck

AF WEEK 5, Day 2

CORE:
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase
Carry (L+R)
2) 10 Slow and controlled hanging leg lift

Feel the burn!

Back squat

5 x 5 @ 80%, go every 3:00-4:00

LÄMMITTELY
10-15 x kehonpaino syväkyykky + 5 x käsien nosto kyykyssä
10 x /jalka yhden jalan hyvää huomenta + 5 x yhden jalan jefferson curl
10 x /puoli 90/90 kierrot + 5/puoli takajalan nosto ja lonkan aukikierto
10 x /puoli kierrot lähentäjävenytyksessä
10 x nelinkontin rangan ojennus-pyöristys (vk vastukseksi)
10 x istumasta rullaus selinmakuulle
10 x / puoli sivutaivutukset toinen jalka korotettuna
10 x / puoli toispolviseisonnassa rintarangan kierrot (vk vastukseksi)

AMRAP 20min
30s. laite + noppapeli tiimin kanssa
1: wall ball x40
2: kyykky + lp työntö eteen x40
3: etuheilautus x40
4: farmers walk 60m
5: viivajuoksu 60m
6: burbee x30

Power Clean & Jerk

A) WU 3-4x

• 5 Clean DL +5 High Hang Muscle clean + 5 FS Into, 3-5 seated box jump

B) E2MOM X10

• 2 Power Clean & Jerk (Build Up)

C) EMOM 5

• 5 Power Clean @moderate-heavyish (ykkösiä)

Front Squat

• 4x5 @75-80% *rest 3min between

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 10-15 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset

• 45-60s SB Bearhug Hold
• 10-15 Ring Row (jalat korotettu)

rest 2min between rounds

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

EMOM x 8

30-50 DU

Rive ja työntö

Deadlift 4 RM, then 3x4 @ 90 %

Warm-up
500m SkiErg @ easy pace
+
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)
4-6 Jefferson curls
+
2 rounds
10 Table top pulses
5 Inchworms
5 Kneeling jumps
+
Build to workout weight for SB cleans and SB squats
Few short sets of chest-to-bar pull-ups
+
@ workout weight
3 SB cleans
12 (cal) SkiErg
3 Shuttle runs
5 SB squats
7 Chest-to-bar pull-ups