AF WEEK 1, Day 2

Finisher:
10-1 for the pump!

KB Biceps Curl
KB French Press

Target: big arms, big dreams!

VOIMISTELU

Aina alkavalla minuutilla 10:00 minuutin ajan:
1) 8-12 Hauiskääntöä levytangolla/käsipainoilla
2) :15-30s Leuanvetopito yläasennossa / rengassoutupito

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KUNTOHARJOITUS

Parin kanssa niin monta kierrosta kuin mahdollista 12:00 minuutin aikana:
15/12 Cal pyörä + 100m sukkulajuoksu (10m väli)

2:00 min tauko

Parin kanssa niin monta kierrosta kuin mahdollista 12:00 minuutin aikana:
15/12 Cal soutu + 4 “Devil’s press + vauhtipunnerrus” - comboa.

Molemmat osiot tehdään kierros vuorotellen, jolloin työn ja levon suhde asettuu kutakuinkin 1:1.
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HUOMIOITA

Tässä harjoituksessa työskennellään parin kanssa siten, että kumpikin tekee aina kierroksen kokonaan läpi ennen toisen vuoroa. Harjoituksen tarkoitus on kehittää maksimikestävyyttä, joten vauhti saa olla kova!

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 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

3-4x 2+2+2
Clean pull
Muscle clean
Push press

4-5x 1+1
Power clean
Hang power

5x 1+1
Clean
Jerk

Gymnastics

Warm up

2 rounds

10 ground to overhead
10 windmill
10 balanced push press
10m wheel barrel with partner
3 x 10m cartwheel
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality
E2mom for 26min

ODD
RX Handstand walk obstacle course
INTERMEDIATE Handstand walk (for distance)
BEGINNER Wall walk / shoulder taps

EVEN
1 Muscle up/ up&over/ skin the cat
20 sec Handstand stand hold (rubber band or bar)
6 Toes to rope

AMRAP 8
YGIG with partner

6 kipping HSPU
3m handstand walk

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up.

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 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
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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

In every 4min x 6 sets
15 KB USA swing @24/16kg
10 goblet squat
5 thruster
10 alt. V-ups
15m farmer carry @28/20kg

10min AMRAP

• 3 Devils Press
• 6 Burpee Over DB
• 9 T2B/Leg Raise/Knee Raise