Julkaistaan myöhemmin.

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

AF WEEK 47, Day 3¨

CONDITIONING
For time:

2 rounds of Macho Man (one round is: 3 power clean + 3 front squat + 3 jerk)
21 Pull-Up
90sec rest
2 rounds of Macho Man
15 C2B
90sec rest
2 rounds of Macho Man
9 Bar Muscle-Up

RPE 4-5, hit this one hard! Target: unbroken front squats and jerks, with a little rest between rounds. Big sets with pull-ups
and muscle-ups. One round of Macho Man should be done sub 30sec.
Target: sub 10min (rest included). Time cap 14min.

Rxd: 60/40kg.
Masters: 50/35kg.
Advanced: 70/50kg

Scaling:
Decrease loading,
Pull-ups: jumping pull-up→ pull-up→ C2B.
Bar MU→ use a rep scheme of 7 or 5 or go with jumping Bar Mu

All same than Engine

AF WEEK 48, Day 3

Finisher:
2-3 Superset

15 Ring Biceps Curl
15 Ring French Press

Unbroken sets and go for the pump

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
1×2× 1+3+2@barbell, 1+3+2@up to 65-70%, sn-%, rest btw sets 2min

SNATCH
2×2@75%, sn-%, rest btw sets 2min

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POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
1×2× 1+[2+2]@barbell, 1+[2+2]@up to 60-70%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side 1+1
2× 2+2@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
5 +[5+5]@68%, 3 +[5+5]@77%, 1+ +[5+5]@86% max effort for final set, fs-%, rest btw sets 2-3min

*tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

5+5@dumbbell, heavy+ weight *RPE9-10, 0-1 reps left

*HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

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video: SNATCH PUSH PRESS

video: SNATCH BALANCE

video: PUSH JERK in SPLIT

video: SINGLE LEG RDL with ROTATION

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
PLATE HALO CHOP

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video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

AF WEEK 40, Day 2

CORE
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and controlled hanging leg lift

Feel the burn!

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
4-6 Jefferson curls
8 Handstand shoulder shrugs
8 V-ups
8 Burpees
+
Chest-to-bar pull-up drills
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a straddle v-up snaps
5-8 Small scapular roll to butterfly pull-up drill
+
Build to workout weight for KB clean and jerks and farmer carries
* Practice few sets of other movements as you build up
+
@ workout weight
4 KB clean and jerks
2 Wall walks
20m Farmer’s carry
4 Burpee get overs
4-8 Chest-to-bar pull ups
10 GHD sit-ups

DIRTHY THIRTY
30 min amrap

5 x punnerrus
5 x tempaus oikealla
5 x tempaus vasemmalle
5 x thruster oikealle
5 x thruster vasemmalla
5 x burpee