Sawo Triathlon ja Kesä Juhlat <3

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Tension swings
5/way Scapular rolls
8 Handstand shrugs
10 Goblet squats
25 Speed rope skips
+
Build up to workout weight for DB thrusters
* Few short sets of double-unders and chest-to-bar pull-ups between weights
+
@ Once through
600m Bike Erg
15/12 (cal) Row
12/8 (cal) Air bike
– Rest 0:30 –
20 Double-unders
4 DB Thrusters
6 Chest-to-bar pull-ups

AMRAP 8

10 Sit Up - lisäpaino 4/8 kg
10 Push Up
5 T2B
5 Air Squat

AF WEEK 7, Day 3

ACCESSORY:
3 rounds for Quality, rest as needed between movements.

1) 30-45sec D-Ball/Sandbag Hug
2) Max Hold L-Sit (parallettes, KB Handles)

Scaling: D-Ball/Sandbag→ Dual KB Front Rack Hold

Käsipaino penkki

Alternate B1/B2

B1. Incline bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

AF WEEK 7, Day 3

FINISHER:
2 Superset

1) 15 Ring Biceps Curl
2) 15 Ring French Press

Go for the burn!

6x4min on 1min off

4min AMRAP:
15 KB swing @ 20/12kg
10 KB clean
5 worm walk out
10 (5/5) KB teapot
15 TRX row
continue next AMRAP where you finished

2 Rounds
10 Good mornings
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 push presses/push jerks (round 1/2)
3-5 Hang muscle snatches
3-5 power snatches
+
Build to workout weight for Power snatches and power clean and jerks
* Practice sets of bar-facing burpees between sets
+
@ workout weight
3-2-1 Power snatches
3 Bar-facing burpees
– Rest 0:30 –
3-2-1 Power clean and jerks
3 Bar-facing burpees

5 Rounds, each for time

9 Power snatches @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

– Rest 5:00 before part B –

5 Rounds, each for time
9 Power clean and jerks @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).
Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), the intent is to move fast and go unbroken on the bar.