AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

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× KB/DB SINGLE LEG ABDUCTED RDL

10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

10× HANGING LEG / KNEE RAISES

30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

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video: KB/DB SINGLE LEG ABDUCTED RDL

video: SUPINATED BENT OVER ROW 0:54

video: BAND PULL APART

video: BAND FACE PULL

video: SEATED W-WALL SLIDE

video: ARNOLD PRESS 1:58

video: UPRIGHT ROW - videolla tanko versio

video: RUSSIAN TWIST with PRESS

video: DIPS *tricpes

video: BENCH DIPS

video: HANGING LEG RAISES

video: HANGING KNEE RAISES

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KEHONHUOLTOA!

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

Option 1 Upper Body Strength + Intervals

A) Pull Up
- 3 x 6-8

*Rest 2min Between Sets
*Use rubber band if needed.
*Add weight if bodyweight is too easy

B) Barbell Strict Press
- 4 x 8 (1-2 RIR)

*3sec controlled eccentric phase
*Rest 2min Between Sets

C) Dumbell/Barbell Row
- 4 x 10 Bent over row

*Rest 2min Between Sets

D) 1-Arm DB Bench Press
- 10/10 1-Arm DB Bench Press

E) Rowing Intervals

10 Rounds Of:
- 1min Easy Row + 30sec Hard effort

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Barbell prep, 1-2 rounds @ empty barbell
5 hang muscle clean
5 Front squat
5 Push press
5 Hang power clean
5 Thrusters
+
Build to workout weight for the thrusters, overhead squats and DB snatches in sets of 4-6
* Practise few sets of the other movements in-between
+
Once through @ workout weight
6 Thrusters
4 Chest-to-bar pull-ups
6 Shuttle runs
8 DB snatches
6 Lateral burpees over the barbell
4 Toes-to-bars
6 Overhead squats

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!

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

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tabletop pulses
2 Scapular swimmers (prone position)
+
2 Rounds
8 Tension swings (sponge/block between feet)
3 Handstand wall walks to a plate
1-3 Negative chest-to-wall facing handstand push-ups (body at 30 degrees)
+
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Air bike @ easy pace
2:00 Row @ moderate pace
1:00 Air bike @ hard pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles.
+
Build up to workout weight on the deadlift
Practise the other movements between your sets
+
1 or 2 rounds @ workout weight
10/7 (cal) Row
5 Handstand push-ups
10 GHD sit-ups
10/7 (cal) Air bike
3 Deadlifts
1-3 Bar muscle-ups

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

For time:

100cal row +
100 bench press

4min rest

120cal bike erg/ 100cal ski/ 70cal AB +
100 KB goblet squats 16/12kg

4min rest

100 US KB swings 16-20kg/ 12-16kg +
100 wall balls 9/6kg

4min rest

100m sledge push 80/50kg +
100 db snatch 15-20kg/ 10-15kg

*both can work at the same time.
*bench press weight 50-60% 1RM(of weaker athlete)