AF WEEK 5, Day 1

CONDITIONING/ACTIVE RECOVERY:

E150sec for 3 rounds:
1) 30-60sec Hang + Row
2) 10+10 single leg KB Switch + Echo
3) 10 KB Halo + Ski
4) 5-10 Cossack Squat + Bike

Overall RPE 2-3
This one is to mobilize you and make you feel fresh. Use
light/moderate loading and move well. Use the machines you
have.

With pair YGIG:
AMRAP 40
800m row
80m wheel barrow
80 box jump overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

Deadlift 5x5
Moderate weight

AMRAP 10 x 3 sets
300/250m row/ski/ 600/500m bike
20 wall ball
10 Double DB Hang Cl & Jerk
5 Burpee box jump over

Goal : 3+ rounds

Rest 2 mins between

4 x 6min on / 2min off: (A, B, C & D)
A)
2-4-6-8…
DB snatch alt. 50/35lb
Burpee over DB

B)
50 wallball 9/6kg
Max cal row

C)
2-4-6-8…
T2b
KB swing 24/16kg

D)
600m run
Max cal bike or ski

RPE 4.0-4.5

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

A,
Tempo Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and up.

B,
For time:
25 Box Jump Overs, 60/50cm
5 Back Squats, 143kg/93kg
20 Box Jump Overs
4 Back Squats,
15 Box Jump Overs,
3 Back Squats,
10 Box Jump Overs,
2 Back Squats,
5 Box Jump Overs,
1 Back Squat,

Goal
Sub 9 mins

C,
For quality:
3x 12 Ring Walk Outs
3x 10 L/10 R Paloff Press, pick load

LÄMMITTELY
- Cat - cow
- Lähentäjävenytyksessä kierrot
- Selän ojennukset
- Lapojen lähennys 3 eri suuntaa
- Toispolviseisonnassa käden liutus seinällä
- Seinäkyykky
- Lonkan kierrot toispolviseisonnassa
- Lantionnosto stepperin kanssa

VOIMA
3 x 8-10 sumo maastaveto
3 x 8-10 leuanveto (itselle sopivalla variaatiolla)

KIERTOHARJOITUS
3 x 30s./15s.
1. Hiihto
2. Kyykkypito seinällä
3. Lankussa olkapääkosketukset / kuulan siirto

5 sets:
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

🧩🧸🎲🪁🎭