Bar MU drills – 2 to 3 rounds of:

3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)
Rest 1:30 between each round

2 rounds
30Speed rope steps
5 Bar-facing burpees
5/side Cossack squats, alt
+
Build up to working weight for the snatch and front squat
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Once through
10 (cal) BikeErg
5 Bar-facing burpees
3 Snatches (anyhow) @ workout weight
30 Double-unders
5 Handstand push-ups
3 Front squats @ workout weight

8 min for quality:
40s erg
6+6 crab 1-leg hip thrust
16 minband monster walk
10+10 1-leg rope jumps
20s+20s banded front rack stretch

single leg crab hip thrust:

Warm-up
1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) SkiErg
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Overhead squats
5 Hang power snatches
+
2 Rounds @ empty barbell
30 Speed rope steps
5 Power snatches
5 Overhead squats
+
Build to workout weight for power snatches and overhead squats
* Practice a few short sets of DUs, wall balls and bar-facing burpees between sets.
+
@ workout weight
25 Double-unders
5 Power snatches
10 (cal) SkiErg
5 Overhead squats
10 (cal) Air bike
10 Wall balls
5 Burpee box jump overs

4 rnds for quality
5 hollow body pos. KB pull over
8/8 KB halo
3/3 aligator roll
10 banded pull aparts

slow eccentric pull up (optinal: w. external weight) 10x1

4 rnds for time
15 wall ball
12 KB swing @ 24/16kg
9 burpee

T.C.: 15' 

AF WEEK 20, Day 3

WEIGHTLIFTING 5 set:

Power Clean + Jerk + Squat Clean + Jerk

Use 70-75% of 1RM. Drop and Go reps. Rest as needed between sets.

Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10+10 around the world
6+6 windmill with plate
12+12 balanced press w/ plate

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E

WOD
In 6min
Accumulate with partner as much time as possible in ring support, palms forward.

15' EMOM
1: 5/5 birddog row
2: 8-10 hanging leg raises/ttb
3: 1-2 wall walk

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

---

---

MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
2×2× 1+1+1@light barbell, rest btw sets 2min

DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
2-3×2@barbell..+..light weight, rest btw sets 2min

---

CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

--

POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 5× 1+2@60-65%, clean-%, rest btw sets 2min

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 3@up to 70%, jerk-%, rest btw sets 2min

---

---

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

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS