For time w. partner, YGIG style
100 cal row
80 wall ball
60 burpee
40 alt. DB snatch @22.5/15kg
20 pull up
10 wall walk
20 pull up
40 alt. DB snatch @22.5/15kg
60 burpee
80 wall ball
100 cal row

T.C.: 35'

ENGINE

• 10min Z2 Erg Into,

12min EMOM:

1: 15 Cal Row
2: Max Reps Burpee Over Rower (cap 45s)
3: 2-3 Rope Climb

Into,
- 10min Z2 Erg
Into,

12min EMOM:

1: 15 Cal Ski
2: Max Reps Box Jump Over (cap 45s)
3: 3-5 Wall Walk

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
200m Run
3 Bar muscle ups
8 Wall balls
200m Row
3 KB clean and jerks
6 Toes-to-bars

shoulder & Th mobility

half TGU 4x3/3

bear pos. KB pull through 4x8/8

KB suitcase march 3x10m/side

superset, 4x
5/5 push up pos. birddog
5/5 KB teapot

AF WEEK 37, Day 1

CORE:
1-3 rounds, go by feel and rest as needed between:

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 20-30sec Hollow Hold Feel the burn!

2 Rounds
8 Scapular push-ups
5 Tempo (slow) push-ups
8 Scapular pull-ups
3-5 Strict pull ups
+
2 Rounds
12 Air squats (controlled tempo)
30 Speed rope skips
10 Single leg DB snatches, alt
+
Build to workout weight on DB snatches and thrusters
* Few short sets of wall walks, double-unders and chest-to-bars between sets
+
@ workout weight
10/7 (cal) Air bike
4 DB snatches, alt
2 Wall walks
20 Double-unders
4 DB thrusters
6 Chest-to-bar pull ups

SET A | 3 rounds:
6+6 bulgarian split squat
8+8 banded knee lift

SET B | 3 rounds:
8-10 BB rdl
30s+30s side plank leg lift

AMRAP12: (ygig)
8 cal ski
8 wallball (synchro)
8 hanging leg/knee lift
8 DKB deadlift (synchro)

AF WEEK 14, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 65–70% Drop and Go reps.

A2) Jerk (from rack): 4 x 3 @ 65–70%

Target: Groove dip/drive and achieve perfect lockout every rep. Cleans are squat cleans.

Loading Rules:
1) Missed jerk = reduce weight
2) If clean is easy but jerk fails, weight is still too heavy
3) Do not chase missed lifts more than once
4) Maintain consistent technique across all sets

TBA..

DELOAD WEEK 1/...

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH *3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös

2× 2+2+2+2+2+2@light barbell, rest btw sets 2min

--

SNATCH + SNATCH BALANCE
2×2× 2+1@barbell, 5× 2+1@60-65%, sn-%, rest btw sets 2min

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

--

BACK SQUAT + PUSH JERK IN SPLIT BTN *rack *split jerk to the other side on the next set
2×2× 1+2@barbell, 4× 1+2@50-55%, jerk-%, rest btw sets 2min

---

FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS