30min Amrap

400m Laite
30m Farmarikävely
20 Abmat
10 Ringrow
300m Laite
20m Askelkyykkykävely
10 Burbee box over
5 Dippiä renkailla tai boxilta
200m Laite
10 Etuheilautus
5 Leuka
2 Seinälle nousu

In every 3min x 4 sets
15 wall ball
10 pull up
5 burpee

frontsquat 3x2 @rpe8

As many Reps as possible in 8 minutes of :

2-4-6-8-10..etc
KBS 32/24kg
10 Box Jumps 24"/20"

8-8-6-4-4

Go every 2:30

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

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Handstand hold/walk

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
3-5 Strict pull-ups
10 V-ups
10m Seal walk
+
Build to workout weight for DB snatches and overhead squats
* Few short sets of chest-to-bars, toes-to-bars and box jump overs between weights
+
@ workout weight
2 Wall walks
4 DB snatches
6 Box jump overs
4 DB snatches
2 Wall walks
– Rest 0:30 –
3 Overhead squats
5 Chest-to-bars
8 (cal) Air bike
5 Toes-to-bars
3 Overhead squats