Alkulämppä leikki
Kivi-sakset-paperi

Mobility

Emom 6
1) 3-5 Leuka
2) 3-5 Punnerrusta

WOD
5min AMRAP 1-2-3-4...
Seinäkävely
Viivajuoksu 1=6m

Alkulämppä leikki
Pizzalähetti

Mobility

Takakyykky
4x6

WOD
YGIG 8min
10 ilmakyykkyä
200m koneella
10 Vauhtipunnerrusta

For Quality
Run 3 /walk 2 kierrosta käytävässä
40 sit-ups
32/40-cal row, bike, or ski
Run 6 /walk 4 kierrosta käytävässä
30 sit-ups
24/30-cal row, bike, or ski
Run 9 /walk6 kierrosta käytävässä
20 sit-ups
16/20-cal row, bike, or ski

6xe3min:

A)15m DKB walking lunge @2x16/2x12kg
200m run

B)15/12 cal row/ski
200m run

C)6 sandbag to shoulder @ moderate
200m run

@RPE 4
-> jos ei pysty juoksemaan voit tehdä ergoa.

AF WEEK 43, Day 1

ACCESSORY
1-3 rounds, go by feel:

1) 10-12 Pull-Over (good stretch at the bottom)

2) 12 Lateral Raise

RIR 2-3

WARM UP 10min

5+5× HIP AIRPLANE

10m+10m 1-ARM OH WALKING LUNGE *plate

20× BAND PULL APARTS

5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×

--

video: HIP AIRPLANE 8:31

video: 1-LEG RDL with PELVIC ROTATION

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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SNATCH + SNATCH from ABOVE KNEE *TC 15-20min
2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min

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CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK *TC 15-20min
*split jerk to the other side on the next set
2×2x 1+1+1@barbell, 1+1+1@up to the maximum of the day , rest btw sets 2min

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video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

up
EMOM 6 @ increasing pace
1) Row
2) SkiErg
+
2 rounds
5 Inchworms
5m/side KB front rack duck walk
10 Hand to hand KB swings
+
2 rounds
5 Table top raises
5/side Single-leg DB snatch
10 Tension swings
+
3 rounds @ increasing pace and load
1 Wall walk
4 DB snatches
2 Ring muscle-ups
6 GHD sit-ups
8 Wall balls
60-seconds rest between rounds

3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate hard
+
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
30 Speed rope skips
10 V-ups
+
Build to workout weight for the DB snatches
* Practise Toes-to-bar complex a few times between sets:
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 Rounds @ workout weight
4 DB snatches
4 Toes-to-bars
20 Double-unders

4 rounds for consistency:
15 dual DB hang power cleans
12 dual DB thrusters
1 min rest
400 m run or 50/40 cal ski/bike/row
15 T2B
2 min rest

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zone 1
1 arm row for remainder (alternate arms every 4 reps)
8x
DB OH Tricep Extension
MAX REPS
DB 1 Arm Row

Zone 2
45s @ RPE 7 into 30s @ RPE 9
00:45
Run
00:30
Run

Zone 3
10 M
Overhand Sled Push
10 M
Sled pull

Zone 4
45s @ RPE 7 into 30s @ RPE 9
00:45
Row
00:30
Row

Zone 5
Goal = Max Total Reps
MAX REPS
DB Alt Floor Press

Zone 6
8x
BB Plate Ground To Overhead (GTOH)
4x
Barbell Plate Front Raise