*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

Boksille nousu 5 kg:n käsipainot
Ylöstyöntö 10 kg:n painot
10 toistoa/liike

Ergolla, spinningpyörä: yhteensä 109 kaloria

Kova, mielettömän hyvä treeni

AF WEEK 14, Day 2

ACCESSORY:
2-3 rounds, go by feel and rest as needed between:

1) 20-30m Sandbag /D-Ball Carry
2) 10-20 GHD Hip Extension

Overall RPE 3-4

With Partner for time:
150cal Row
150 Box Jump Overs 60/50cm
200m Skillmill Sledge Push 10/9
200 KBS 32/24kg (RU)
300 DU
150 Burpee No Jumps

All same

Warm-up

800m Jog
+
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)
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for the clean and jerk
Few chest-to-bar and toes-to-bar sets between weights
+
@ workout weight
200m Run
1 Clean and jerk
8 Chest-to-bar pull-ups
1 Clean and jerk
8 Toes-to-bars
200m Run

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Muscle up prep – 2 Rounds
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of ring muscle ups, HSPUs and chest-to-bar pull ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Ring muscle ups
6 SB squats
6 Handstand push ups
12 GHD sit-ups
6 Chest-to-bar pull ups

Jotaa helppoo ja kivaa

Zone 1:
Use 1 KB so only one side at a time
5 per side then change hand
-KB Swing+KB clean+KB front squat+KB push press

Zone 2:
Jog/Walk at modearte pace (5-8% incline)

Zone 3:
Divide into half, A waits for B to finish then change
A: Wall Squat (option to add plate on lap)
B: DB/KB Sumo squat Double Hand row x 10 (aim for 16-32kg KB)

Zone 4:
-Heavy sled push 12,5m YGIG

Zone 5:
Slow and strong pulls
-Row 300m (Damper at 9-10)
-Ski 300m (Damper at 9-10)

- 1 Round
- 7min work / 75s rest
- 4 athletes per zone
- Heavy weights and no rush

Jotaa helppoo ja kivaa😉