Barbell warm-ups – 2 Rounds each part @ empty barbell
3 Hang muscle clean
3 Strict press
3 Front squat
3 Push press
–
3 Hang power clean
3 Push jerks
3 Pressing snatch balance
–
3 Thrusters
3 Power clean and jerks
3 Overhead squats
+
Build to workout weight for barbell movements
* Practice shuttle runs and bar-facing burpees between weights, find a rhythm for the workout
+
@ workout weight
2 Shuttle runs
3 Thrusters
4 Bar-facing burpees
2 Shuttle runs
3 Power clean and jerks
4 Bar-facing burpees
2 Shuttle runs
3 Overhead squats
4 Bar-facing burpees

Erittäin hyvää alkavaa vuotta kaikille <3

General warm-up
2:00 Row @ easy effort
2:00 SkiErg @ easy effort
2:00 Air bike @ easy effort
+
2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts

B) Our classic clean and jerk warm-up:
B1. 3 hang clean high pulls
B2. 3 hang muscle cleans + 3 strict presses
B3. 3 tempo front squats, tempo 53X1+ 3 push presses
B4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
B5. 3 clean pull-unders + 3 push jerks
B6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

LÄMMITTELY
15 min
200 m hiihto/soutu
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x dead bug
20 x AKK pohjepumppailut

🎄AMRAP 6(min) yötä jouluun🎄
1 x Lankku + loput synkrona
6 wall ball
6 pystypunnerrus
6 + 6 jalat kuulan yli

🎅🏼AMRAP 6(min) yötä jouluun🎅🏼
1 x farmers walk + loput synkrona
6 etuheilautus
6 + 6 askelkyykky taakse
6 perhosvatsat

🎁AMRAP 6(min) yötä jouluun🎁
Max metrit hiihtoa
Max metrit soutua

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 18, Day 3

WEIGHTLIFTING:
E3MOM x6:

3 Deadlift + 2 Clean + 1 Jerk,

TnG lifts. Find heavy of the day. Cleans can be power and/or squat cleans.

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

12'AMRAP
1,2,3...etc
man maker
2,4,4...etc
alt. V-ups

Engine

40min EMOM:

1) 45s Erg (ski,row,bike)
2) 8-12 DB Box Step Up
3) 40s Burpee Pull Up
4) 2-3 Rope Climb
5) Rest

Optional Accessory
Core:

4x For Quality:

• 5-10 Ab Wheel Rollout (polviltaan)
• 15-20/side Banded Russian Twist
• 30/30s Side Plank