Tehdään lauantaina

For 30:00 @ steady pace
6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

BENCH PRESS

4x8 @80%

Every 3min

AF WEEK 42, Day 2

CONDITIONING:

AMRAP 20:

5 Bar Muscle-Up
10 DB Bench Press

15 Box Over Jump
20/17cal Ski

RPE 3-4. Heavy breathing, but you could continue at the same pace for 5 more minutes.

Rxd: 2x22,5/15kg.
Advanced: 2x30/20kg

Target: 4+ rounds. Move well. Go for unbroken sets and rest as needed between movements.

Tailoring Options: Bar MU→ Jumping Bar MU or C2B

DEFICIT DEADLIFT

4x5

• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina
• aloita itsevarmasta

Warm-up (optional):
Row/Bike/Ski/Jog 5 minutes. Get warm.

Hip / Thoracic
2 rounds:
a) World's Greatest Stretch 5+5 (5/side)
b) Cossack Squat 5+5 (5/side)
c) Wind Mill 5+5 (5/side)

Lower Body
2 rounds:
a) Bootstrap Squat 10
b) Squat Thoracic Rotation 5+5 (5/side)
c) Prayer's Squat Pose 30-60 seconds

Lower Back
2 rounds:
a) Segmental Cat-Cow 10
b) Bird-Dog with 3 sec pause 5+5 (5/side)
c) Child's Pose 30 sec

Thoracic
2 rounds:
a) Child's Pose with Thoracic Spine Rotation 5+5
b) Upward Dog to Downward Dog 10
c) Reverse scorpion with shoulder circle 5+5

Shoulders
2 rounds, lying with belly on the floor:
a) Prone Snow Angel 10
b) Alternating Prone Swimmer 10
c) Prone Shoulder Press 10

Hip / Thoracic / Shoulder
2 rounds against the wall:
a) Wall Wind Mill + Open Book 5+5
b) Couch Stretch 30 sec + 30 sec
c) Figure 4 Piriformis Stretch on wall 30 sec + 30 sec
d) Wall Slide 10

Videos:
World's Greatest Stretch:

Bootstrap Squat:

Squat Thoracic Rotation:

Prayer's Squat Pose:

Segmental Cat-Cow:

Bird Dog with Pause:

Child's Pose:

Child's Pose with Thoracic Spine Rotation :

Reverse Scorpion with Shoulder Circle:

Alternating Prone Swimmer:

Wall Windmill + Open Book:

Couch Stretch:

Figure 4 Piriformis Stretch:

Wall Slide:

Etukyykky 3x10

Every 1 min for 15 mins, alternating between:
10 L/10 R Feet Elevated Hip Taps
15 V-ups
max rep Weighted Russian Twists, pick load, 45 secs
max rep Turkish Sit-ups, pick load, 45 secs
Rest 1 min

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1: 9 cal row
2: 6 strict chin-ups
3: 6+6 single arm DB push presses
4: 15 abmat sit-ups
5: 0:45 max reps shuttle runs (1 rep=10m)
6: rest

-5 shoulder presses
-30s HS-hold
*2min rest

-shoulder presses and handstand hold without any break between. Start shoulder press with moderate weight and build to heavy.