2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

Deadlift 5-5-3-3-3-1-1-1-1 reps

• Look back at previous heavy deadlift efforts to help navigate today’s loading
• Experienced athletes should build in load and plan to go as heavy as possible across all sets
• Newer athletes should start light, focus on mechanics, and slowly add weight as comfortable
• Reduce the loading of the barbell as needed to maintain consistently sound mechanics
• Consider lifting from an elevated surface if unable to achieve a sound setup with the barbell on the floor
• Consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells to adjust complexity
• In case of injury or limitation, consider performing good mornings or GHD hip extensions
• Coaching cues Pull the “slack” out of your arms by trying to “break” the barbell across your shins

AF WEEK 43, Day 1

ACCESSORY
1-3 rounds, go by feel:

1) 10-12 Pull-Over (good stretch at the bottom)

2) 12 Lateral Raise

RIR 2-3

LÄMMITTELY
Cat - Cow
Ympyrä nelinkontin
Kylkimakuulla ympyrät jalalla
Kylkimakuulla lonkan ojennus-koukistus
Selinmakuulla jalan nostot
Selinmakuulla kierrot
Lantionnosto jalat v-asennossa
Dead bug
Päinmakuulla selänojennus
Päinmakuulla käsien nostot ja käännöt

VOIMA

Supersetti A - 3 x 40s./20.
1. Hyvää huomenta istuen
2. Rengassoutu kierrolla oik. ja vas.
3. Lankussa olkapääkosketukset

Supersetti B - 3 x 30s./20s.
1. Hiihto/soutu
2. Etuheilautus
3. Kyykky/kyykkyhyppy

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

---

video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

---

KEHONHUOLTOA!

Bench press 3x3x2x5x6

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

Ei Wodeja!

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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.