RestDay!

Amrap22 kaverin kanssa:

1000m soutu
50 wb
40 rengassoutu
50 heilautus
40 boksille nousu
50 yhdenkäden kp tempaus
40 r.twist + pallonheitto kaverille
2000m pyörä

kaikki toistot ovat yhteismääriä. Toinen tekee, toinen lepää

1) E1:30 x8
A: 8 pystypunnerrus @tanko
B: 6+6 yhdenjalan ask.kyykky

2) Emom15:
1: 6 cal soutu
2: 10 vauhtipunnerrus @tanko
3: 6 cal echo
4: 10 gobletkyykky
5: lepo <3

AF WEEK 28, Day 1

WEIGHTLIFTING:
E90-120sec: Snatch

5x2 @ 70-75%, DnG
3x1@ 80%

Target: Smooth, consistent lifts. Stable receiving position. No
missed lifts or grinding reps. Prioritize precision over weight.
Snatches can be power and/or squat snatches.

1: 10m overhead walking lunges with DB
2: 8-10 shuttle runs (10m = 1rep)
3: max reps HSPU's
4: rest

**1-2 Rounds
**10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Jerk warm-up – 2-3 rounds
3 strict presses
3 Dip / drives
3 push presses
1-3 push jerks
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

2 Rounds @ empty barbell
5 Front squats
5 Push press
5 Thrusters
30 Speed rope skips
+
Build to workout weight for thrusters
Practice a few sets of bar-facing burpees, double-unders and GHD sit-ups between weights.
+
3-2-1 @ workout weight
Thrusters
Bar-facing burpees

1-2km Jog @ easy pace
+
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 hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Hang snatch work

slow squats w 65
3x8

Diane
21-15-9
deadlifts (155)
HSPU (did inverted)

Snatch pull

3 x 3 @ 100-105%1RM snatch, go every 2:30-3:00