Strict bodyweight pull-up 5 x 8

ACCESSORY

3x
30-60s ring hold (dipin yläasennossa)
20-30 side plank crunches, L (eli kylkilankussa pumppaat ylös ja alas 😁)
20-30 side planks crunches, R
15-25 hollow rocks

• lepää se mitä tarvii kierrosten välissä

EMOM for 3 rounds:
1. Oblique hanging leg raises (right side)
2. Oblique hanging leg raises (left side)
3. Rest
4. Russian twists
5. Rest

AF WEEK 15, Bonus workout, Engine

CONDITIONING:

10x100m Sprint with easy walking recovery

Target: each round with 80-90% effort, fast but relaxed.

WU: Easy 5min jog with skipping and jumping and posterior chain mobilisation
Cool down: Easy 5min jog/walk

3:00 ergo
20 L-sit ups with plate
20 alt db snatch
2+2 turkish get up
3:00 ergo
10 burpees
10 seiza squat
0:45 plank hold

Teams of two, split anyhow.
80 cal erg
60 deadlift (farmers hold with 2 KB)
50 Partner wall ball
40 Burpee box jump over (split)
50 Partner wall ball
60 deadlift (farmers hold with 2 KB)
80 cal erg

Time cap 25min

🧩🧸🎲🪁🎭

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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video: GOOD MORNING

video: DROP SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

video: RYTHM DIPS SPLIT JERK

video: SNATCH LIFT-OFF

video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot

video: DIP SNATCH

video: DIP CLEAN

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TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2-3x[2+2+2+2]@33% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 70% sn-%, rest btw sets 2min *example of rise 50-60-65%

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TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2-3x[2+2+2+4]@33% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%

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RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3x[5+5]@RPE10 *could do 0-1 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: TALL MUSCLE CLEAN

video: FRONT SQUAT - POWER JERK

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• Elephant walk
• Sivukävely vk
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen

VOIMA
Liikepari A
3 x 8 sumo maastaveto kk
3 x 8 sivutaivutus kk

Liikepari B
3 x 8 askelkyykky etujalka korotettuna
3 x 8 kulmasoutu etunojassa kp

12min AMRAP:
5 Burbees
10 AMSU
15cal Row
20m Walking lunges