Strides

6 x 200m

– Walk back slowly for recovery –

• RPE 8-9/10, Fast but not forced pace. NOT all out 200m.

AF WEEK 3, Day 3

ACCESSORY:
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10-12 DB Skull Crushers

RIR 1-2

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

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

Maastaveto 4 x 15, maltillinen paino

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise
(use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

15min alkavalla minuutilla

1. 12 kp rinnalleveto riipusta + työntö vuorokäsin
2. 12 boksihyppy yli
3. 3 seinäkävely

Zone 1:
-Sled Push Sprint 10m
-KB Explosive Squat x 10
-Airbike 5-10cal
-rest 20s

Zone 2:
-Wall Squat 40s
-Run Sprint 200m (inc 3-5%)
-Rest 20s

Zone 3:
-BB Front Squat x 5
-BB/Plate Hip trust x 10-15
-Rest 20s

Zone 4:
-Plate Ab crunch x 10
-Plate Russian Twist x 10
-SkiErg 200m
-Rest 20s

Zone 5:
-SB Reverse Lunges x 8 (leg pair)
-RowErg 200m
-Rest 20s

-7,5min work / 30s Rest
-Remember rest within zones
-Focus: Complete cardio ASAP after strength part.

AF WEEK 14, Bonus workout, Engine

CONDITIONING:
3min ON-2min OFF x5:

400m Run + remaining time Row for meters

Overall RPE 4.

Target: each run must be faster than the previous one. Score: total meters.