AF WEEK 36, Day 2

CORE:
1-3 rounds of Core Complex with 5 reps each movement .

Upper Body Lifts (supine)
Leg Lifts
Upper Body & Leg Lifts
Hollow Rock
Hollow Hold
Upper Body Lifts (prone)
Leg Lifts
Upper Body & Leg Lifts
Arch Rock
Arch Hold

MODERATE WEEK 9/10

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

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest 2min

SNATCH + POWER SNATCH
2× 1+1@barbell, 3× 1+1@72-77% sn-%, rest 2min

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BACK SQUAT
2@up to 80%, 2×2@85%, bs-%, rest 3-4min

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SNATCH PULL
*use straps
2×3@barbell, 3×2@70-75% sn dl-%, rest 2min

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VERTICAL JUMP
3×3, rest 2min

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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.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

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video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout

AF WEEK 36, Day 1

ACCESSORY:
1-2 rounds, rest as needed between:

1) 10 Reverse Snow Angel
2) 10 Pull-over

Target: strengthen and increase the shoulder mobility

3x3min on 1min off
5 devil press
7 push up
9 TRX row

Nyt on säpäkkä viikko tulossa, voimailuissa luvassa kovempia rautoja mut ne kyllä sieltä tulee ylös kun vaan mieli mukana sekä palautumista olet pitänyt huolta. skaalatkaa tarpeen mukaan!
Viikko 31 taas kevennys!
Kisalijat ottakaa tällä viikolla kevennys viikko.

AF WEEK 36, Day 3

CONDITIONING:
“Mörkö”
AMRAP 20:

10 Power Clean
10 Front Squat
15/12cal Echo
10 C2B
10 HSPU
15/12cal Echo

RPE 4-5, go by feel. Target: 3+ rounds. Aim for big sets with all the
movements. Maintain a steady pace on the Echo to stay consistent
through the gymnastics.

Rxd: 50/35kg, Masters: 42,5/30kg, Advanced: 60/40kg
Scaling: :
Decrease loading
Echo→ Row
C2B→ Pull-Up or jumping pull-up
HSPU→ 10 reps→ 5 reps or with Hand Release Push-Up or Floor seated
2xDB Press
(29.

AF WEEK 25, Day 2

WEIGHTLIFTING (2/2)
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: add 2,5-5% compared to last week. If the iron is hot, go
for a heavy single of the day.

BikeErg
4:00 @ easy, build gradually to RPE 4-5/10
+
Row
1:00 @ 20 spm
1:00 @ 24 spm
1:00 @ 28 spm
* Keep pace easy and focus on changing rate without changing effort
+
SkiErg
1:00 @ 36 spm
1:00 @ 40 spm
1:00 @ 44 spm
* Keep pace easy and focus on changing rate without changing effort
+
EMOM 2 – Air/Echo bike
0:08 build to ~90%
0:52 easy spin

*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!

2×2× 1+1@barbell, 4× 1+1@80% jerk-%, rest 2min

AF WEEK 36, Day 3

Finisher:
3 superset:

30 Banded Biceps Curl
30 Banded Triceps Extension

Feel the burn!