birddog row on bench 3x5/5

slow eccentric pull up/chin up w. 3sec active hang at the bottom 8x1, 1'rest

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

LÄMMITTELY

5min ergo
3 kierrosta:
10/suunta jalan heitot,
10 kyykky-takareisi-pumppaus kämmenet maassa

---

HARJOITUS

Peruskestävyys, sykealue
60-70%/HR max)

4x12min ergo vaihtuva ergo

1min lepo kierrosten välissä

Peruskestävyysharjoitus, eli pyri pitämään sykkeet maltillisena!

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

LÄMMITTELY
2 kierrosta, 40s./liike
1. Lonkan pyöräytys vk yli oik.
2. Lonkan pyöräytys vk yli vas.
3. Lankku + kyykky taakse
4. 90/90 (+lantionnostolla)
5. Eteentaivutus - kyykky + käden avaukset

VOIMA
Liikepari A
3 x 6-8/jalka askelkyykkykävely
3 x 10-12 russian twist

Liikepari B
3 x 4-6 maastaveto
3 x 10-12 käänteinen vatsarutistus

EMOM 8
5-8 cal hiihto
5-8 cal pyörä
5-8 cal soutu
Lepo

5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds (optional)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
2 Rounds @ increasing pace
12 (cal) row
6 Strict handstand push up
3 Bar muscle up
– Rest 0:30 between rounds –

For time with partner
3000m/2500m row
After every 500m complete you go I go :
20 box jump over @60/50cm
15/10 strict pull up / partner assisted
5 wall walk

Start the workout with the triplet!
Timecap : 32 mins

AMRAP 34’

500 m Run
10 X box jump overs

250 m Ski / Row (rotate)

20x thrusters

500 m Run
20 m Sandbag lunges
2 lengths Sled Push
10x HRPU

Rest 2 min

Finisher for time:


14-12-10

Ski (cals)

BB push press

Burpee over the bar

Wallballs

15'EMOM
1: 8-10 ring row
2: 6 dbl DB hang power clean & push press @ moderate
3: 10 burpee