AF WEEK 7, Day 1

CONDITIONING:

Tabata RKBS 8 rounds:

20sec: RKBS
10sec rest

Target: go heavy with the KB!

Buukkaa paikkasi ja kaverisi tulee sinun mukana <3

( Mikäli olet jäsen ja wodit täynnä niin sopikaa keskenään kuka tulee kenenkin kanssa, Wodille mahtuu 14. Lähtökohtaisesti jokainen tulee jonkun kanssa )

ATPF WEEK 33 Day 2

CONDITIONING 5 RFT:

15/12cal Ski
12 KBS @ 32/16kg

9 Box over Jump

RPE 4.
Target: sub 10min. TC: 13min. Ski sub 60sec, unbroken kbs.

Masters: 24/16kg

3 x E2MOM12 (ABC)

A)
1. 200M RUN
2. 30KB SWING

B)
1. 20-15 CAL bike / ski
2. 100 DU'S/SU'S

C)
1. 20-15 CAL ROW
2. 30 Box step up

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)
10 Banded scapular floor angels
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)

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 hugs
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 Push ups
+
Barbell prep, 2 rounds @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk
6m Front rack walking lunge
+
Build up to workout weight for FR lunges and PC+J
* Few short sets of bar-facing burpees between weights
+
@ Once through
12/9 (cal) Row
4m FR walking lunge
8 Bar-facing burpees
4m FR walking lunge
– Rest 0:30 –
14/11 Cal Echo
2 Power clean and jerks

DB box step overs
Pull-ups / jumping pull-ups

TC 10

ATPF WEEK 33 Day 1

CONDITIONING:
3xAMRAP 4’ with 4min rest between

A: AMRAP 4’: 9 Snatch, 12 TTB @ 60-65% of A
B: AMRAP 4’: 6 Snatch, 9 C2B or Pull-Up @ 70-75%
C: AMRAP 4’: 3 Snatch, 6 Bar Muscle-Up @ 80-85%

Overall RPE 4-5.Hit these intervals hard, but not all out.

Snatches can be power and/or squat.

Scaling: Decrease loading Use a rep scheme of:
A) 9+9 B) 6+6 C) 3+3
Use a progressive movement model: jumping pull-up→ pull-up→C2B→Jumping Bar MU→ Bar MU

AF WEEK 11, Day 2

Finisher:
1-2 superset:

1) 10 DB Biceps Curl + 20m Gun Rack Walk
2) 7+7+7 Arnolds Lateral Raise

Target: go for the pump!

Back squat

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM
rest 3:00 b/t sets

Flow.

1 back squat @ 88-92%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set
– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)