AF WEEK 39, Day 3

CONDITIONING:
Flex Benchmark Friday - “Grind 20”:

AMRAP20:

15/12cal Echo
10 Burpee Pull-Up

RPE 4-5, grind those last few minutes hard!

Target: 8+ rounds. Start at a sustainable pace and stay consistent for all 20 minutes.

Penkki 1x95%

2Lankun penkki 90% x Amrap

Kiertäjät kyljellään 3x20 / käsi

Ojentajat taljassa 100 toistoa Afap
-1.sarja 20-30 toistoa

1-2 Rounds
6/side Xiao Pengs
2 Scapular swimmers (prone position)
8 Handstand shoulder shrugs
+
2 Rounds
8 Scapular pull-ups
8 Kang squats
8 Hand-release push-ups

Our classic snatch warm-up:
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

AMRAP 45 with Partner

Row 2000m
100 Hang Dumbbell Snatch 22,5/15kg
Bike 3200m
80 Box Steps-Overs 24"
50 Wallball Shots 20/14p
60 Burpees
200m Farmers Carry 24/16kg

Split as you like. One Athlete workin at time.

AF WEEK 39, Day 3

CORE:
1-2 rounds, go by feel and rest as needed between:

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Box Pike-Up

Ylimeno viikko ja samalla ajetaan sisään uutta treenimallia.
Ota keskiviikkona aikaa kehon ja mielenhuollolle 20-45 minuuttia.
Sunnuntaina jonkinlaista luonnossa liikkumista/arkiliikuntaa päivän aikana ja akkujen latailua!

A,
Tempo Snatch Pull
6 sets of 3-5 reps // tempo: 3sec ascending until knees, then explode up

B,
Power Snatch + Snatch Grip Push Jerk BTN
2 sets of 1+3
2 sets of 1+2
2 sets of 2+2
New set every 2:00

*HOX! Increase the load by 2.5 kg after every four-week cycle (week 9 - cycle 3).
Increase your 1RM by 2.5 kg, then calculate 90% of the new 1RM.
The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 5+ rep loads, rest 30s between sets

*HOX! Increase the load by 2.5 kg after every four-week cycle (week 9 - cycle 3).
Increase your 1RM by 2.5 kg, then calculate 90% of the new 1RM.
The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 5+ rep loads, rest 30s between sets

MODERATE+ WEEK 3/10

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Do your own 10 min warm-up tai...
1-2 rounds:

5-8×/side + 5-8× BAND ON LEG HIP FLEXION ISOMETRIC HOLD with PLATE PULLOVER + same but BOTH LEG HIP FLEXION Isometric Hold PULLOVER

5-8×/side SPLIT SQUAT HALO *plate

1×/side
DEADLIFT to REVERSE LUNGE with PLATE OH PRESS & FORWARD LUNGE with PLATE OH PRESS + PLATE LATERAL & CURTSY LUNGE with PRESS + SINGLE LEG RDL & SINGLE LEG RDL Plate PRESS & SINGLE LEG RDL with ROTATION + WEIGHTED HIP AIRPLANE + SUMO SQUAT with PLATE
10 liikkeen yhdistelmät : 1 toisto/liike/puoli:
*maastaveto yhdistettynä askelkyykky taakse levypaino punnerrus samaan aikaan päänyläpuolle, kun palautat takajalan tuo levypaino rinnalle ja samantien askelkyykky eteen levypaino punnerrus päänyläpuolelle. Palauta etujalka toisen viereen ja samalla levypaino rinnalle. Jatka sivukyykky ja levypainon työntö suoraan eteen (hartia korkeus), palauta jalat vieritysten ja samoin levypaino rinnalle jatka liikettä astumalla ristiin taakse punnertaen levypaino eteen. Palauta jalat vieritysten ja jatka yhden jalan romanian deadlift levypaino laskeutuu lähellä reisiä kohti lattiaa. Palauta. Jatka samalla jalalla edelleen, tee yhden jalan rdl punnertaen levypaino päänyläpuolelle koukistaen samalla toinen jalka ylös eteen. Palauta. Tee yhden jalan rdl kiertäen levypaino tukijalan ulkosyrjälle. Palauta. Loppuun Sumo kyykky levypaino jalkojen välistä lähelle lattiaa. Toista sama toiselle puolen :)

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video: Band Hip Flexion Isometric Hold with Plate Pullover

video: Split Squat Halo

videot:
Deadlift to Reverse Lunge with Plate OH Press

DB Lunge to OH Press - tehdään levypainolla

Plate Lateral Lunge to Curtsy Lunge w/ Press

Single Leg RDL with Plate

Single Leg RDL with Plate Press

Single Leg RDL with Rotation

Weighted Hip Airplane
https://www.instagram.com/p/DLeyeNHMYpw/?img_index=2
Sumo Squat with Plate

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FRONT SQUAT - POWER JERK
*etukyykyn ylösnousun jälkeen heti samaan vauhtiin raakatyöntö.
2×5@barbell, rest 1min

DROP to SPLIT + PRESS From SPLIT
*barbell Behind The Neck
*tee ensin saksiin pudostus pitäen tanko tiukasti niskassa annetuilla toistomäärillä ja tämän jälkeen jatka punnerrus niskan takaa saksissa. Toista toiselle puolen.
3× (3+3)/leg + (3+3)/leg@barbell - light weight, rest 2min

JERK BTN From SPLIT
*voit työntää saksiin tai askeltaa, tarkista saksien tasapaino, molemmilla raajoilla 5050 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin.
*dippaa saksissa ja työnnä kuorma suorille käsille saksi asennossa niin, että molemmat jalat irtoaa lattiasta kevyesti ja palautuvat samaan saksiasentoon - jalat eivät liiku sivusuunnissa.
*tee ensin toistot yhdelle puolen ja sitten toiselle.
3+3@barbell, 2-3× 3+3@45-50% jerk-%, rest 2min

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SLOW SNATCH PULL + SLOW PULL POWER SNATCH + SNATCH
*Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita veto ja raakatempaus normaalisti.

2× 1+1+1@barbell, 3× 1+1+1@65-70% sn-%, rest 2min

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SLOW CLEAN PULL + SLOW PULL POWER CLEAN + CLEAN + SPLIT JERK
*Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita veto ja raakarinnalleveto normaalisti.
*jerk: työnnä joka sarja eri puolelle ja pidä pito vastaanotossa 2-5s - mikäli horjuva, tasapainoton tai kuorma ei ole lapojen päällä - korjaa kaikki ennen pitoa!
2× 1+1+1+1@barbell, 3× 1+1+1+1@65-70% jerk-%, rest 2min

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SPLIT SQUAT + HIP THRUST
*squat: barbell btn - askellla taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 5050 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*thrust: kuormattu tanko - tee heti kyykyn perään.
Lapojen alareuna nojaa penkkiin/boksiin, aktivoi keskivartalo sekä lantioon pieni posterior pelvic tilt eli kevyesti "häntää koipien väliin" aktivoi paremmin pakaraa sekä ei tule niin herkästi alaselkään notkoa/paineen tunnetta. Aseta pehmustettu tanko lantion luiden päälle ja nosta kuorma ylös pakaran voimalla vaateriin, pidä käsillä tangosta kiinni puskien tankoa kohti vartaloa, jolloin saat aktivoitua leveänselkälihaksen mukaan liikkeeseen. Pito ja pakaroiden puristus yläasennossa, palauta jarruttaen.
3× 5 reps/leg + 15 reps@mod weight, 1-2 reps in reserve, rest 3min

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video: Front Squat - Power Jerk

video: Drop to Split
The drop to split is a simple exercise to train quick foot movement into the proper split position, and strength and confidence in that position. Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet. If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.

video: Press from Split
The press behind the neck in split is an exercise that improves comfort in the split position, improves and preserves shoulder mobility, trains and reinforces the proper split jerk receiving position, and strengthens the upper body with an emphasis on the upper back. Hold the bar behind your neck like a back squat in your jerk-width grip unless you jerk with an unusually wide grip—in that case, hold the bar about half a fist to a fist-width outside the shoulders. Squeeze the upper inside edges of the shoulders blades together tightly and keep the elbows down.
Step into your full split position and brace your trunk. Push the bar aggressively with the arms straight up into the overhead position—the trunk will already be leaning forward very slightly and the bar in line with the proper overhead position, so no further movement of either is necessary. Lock in the overhead position forcefully. There should be no movement of the body other than the arms and no shifting of balance throughout the motion. Reverse the motion to return the bar to the back under control. Subsequent reps can be performed without resetting the bar completely on the back, but ensure full contact for full range of motion and minimize bouncing.

video: Jerk Behind the Neck From Split
Hold the bar behind the neck with your jerk grip, and step into your split receiving position. Make sure your weight is balanced equally between the front and back feet and brace your trunk. Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the shoulders aggressively with the arms and into a fully locked overhead position as you lift both feet and plant them back down simultaneously into the same position in which you started. Be sure not to shift your weight on your feet during the lift—receive in the same position and same equal balance you started with.
Notes
The push into the overhead position should be aggressive and quick. Be careful to not lean the chest forward as you dip or shift more weight to the front leg.

video: Slow Snatch Pull
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full speed and complete the snatch pull as you would otherwise.

video: Slow Pull Power Snatch
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a power snatch as you would otherwise.

video: Slow Clean Pull
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full clean pull speed while you open the hips explosively and drive vertically with the legs to achieve maximal bar speed.

video: Slow Pull Power Clean
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a power clean as you would otherwise.

video: Split Squat

video: Barbell Weighted Hip Thrusts

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

8-12× PULL UP or LAT PULLDOWN *myötäote

10-15× WEIGHTED BACK EXTENSION + HOLD 10s last rep // UPPER BACK EXTENSION + HOLD 10s last rep *kuorma yläselän päällä

10-15× LYING LEG RAISES // 8+8×/side+8×/side LANDMINE OH SIT UP + LANDMINE SIDE to SIDE LEG RAISES + LANDMINE HALF KNEELING ROTATIONS

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video: Pull Up

video: Lat Pulldown

video: Back Extension

video: Upper Back Extension

video: Lying Leg Raise

video: Landmine oh sit up + Side to Side Le Raises + Half Kneeling Rotations
https://www.facebook.com/share/r/19GdL7XTHo/