Syklin kolmas viikko. Kevennellään hiukan ens viikon aikana kokonaiskuormasta.

LÄMMITTELY
1 kierros - 60s./liike
1. Jefferson curl kp
2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
3. Pull over venytyksellä (pallon päällä)
4. Elephant walk

ACCESSORY
2 kierrosta - 60s./liike
1. Yhden jalan pohjennousut kk oik. & vas.
2. Yhden jalan sjmv rotaatiolla oik. & vas.
3. Tuulimylly istuen oik. & vas.
4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
5. Istuen veto vk + työntö kp oik. & vas.

VOIMA
Sumomave - laskevat toistot (10 - 8 - 6)

3 rounds of:
6-8 rdl (2s down)
10 hip thrust hold + leg abduction / per side

3 rounds of:
6-8 cyclist squat (2s down)
1 set of hanging leg lift

AMRAP5 x 2, rest 2
A)
8 cal row or ski
8 DKB swing
30 du

B)
8 cal row or ski
8 DKB front squat
30 du

Kipping handstand push up
- deficit if needed

E2MOM, 5 rounds
3-10 HSPU
15 Russian KB swings

20 rounds

1 clean 55 kg
2 c2b

C2B kuminauhalla rinta tankoon.

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

For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

12 min AMRAP
6-8 Kipping HSPU (opt. DB Push Press)
10 Box Jumps
12 Sit-Ups
100 m Run

AF WEEK 49, Day 2

STRENGTH (4/4)

Back Squat 5x3

RIR 0-1
Rest 2-3min between sets.
Do more work compared to last week.

A:
Zone 1: SkiErg
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Plank

A:
Zone 2: Run
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Pushup

A:
Zone 3: WallBall
1: 10-15
2: 12-20
3: 14-25
4: 16-27
5: 18-30

B: Wall Squat

A:
Zone 4: RowErg
1: 125-150m
2: 150-200m
3: 175-250m
4: 200-300m
5: 225-350m

B: Rest

Zone 5: BBJ
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: Sled push 10m

A:
Zone 6: SB Reverse Lunge (leg pair)
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: High knee run

Objective: Each round A increases amount of reps. B works as long as A is working.

• 5 rounds per zone then change zones
• You can change A and B every minute or every other minute or after each zone (option is yours)
• 3 pairs per station ( 3x A and 3x B)
• 30 seconds transition between zones