. Tempaus

A. Lämppä
3-4x 3+3+3+3
Veto, pysäytys veson lopussa päkijöillä
Tempaus taskulta
Valakyykky
Pystypunnerrus niskan takaa

B. Työsarja 1
4-5x 1+1
Tempaus
Tempaus riipusta polven alapuolelta

C. Työsarja 2
4-5x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot
5x 3

5x5

Go every 2:30

MODERATE-HEAVY++ WEEK 8/8

---

WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

5×/side + 10× BIRD DOG *2sec hold each reps + Plate RUSSIAN TWIST PRESS

5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..

10-15× BARBELL BACK RACK ELBOW ROTATIONS tee eka kierroksella
*/and/
10-15× BARBELL FRONT RACK ELBOW ROTATIONS *tee toisella kierroksella - mikäli seisten eturäkistä helppo, tee kyynärpään kierrot kyykyssä :)

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

5×/side WORLD'S GREATEST STRETCH TO EXTENDED PYRAMID

--

video: Bird Dog
https://www.instagram.com/reel/DUd3d5wEmSq/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==
video: Russian Twist Press

video: Deadman To Barbarian

video: Goblet Curtsy Squat

video: Back Rack Elbow Rotations

video: Front Rack Elbow Rotations
https://www.instagram.com/reel/DL-N9ajM7L5/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

---

---

MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest 2min

POWER SNATCH + SNATCH
2× 1+1@barbell, 3× 1+1@50-60%, sn-%, rest 2min

---

MUSCLE CLEAN + FRONT SQUAT + POWER/SQUAT JERK
3× 2+2+2@barbell, rest 2min

POWER CLEAN + CLEAN + SPLIT JERK
2× 1+1+1@barbell, 3× 1+1+1@50-60%, jerk-%, rest 2min

---

FRONT SQUAT
3×3@80%, rest 2min

---

SNATCH PULL *use straps
3×1@85%, sn dl-%, rest 2-3min

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3 rounds

-

10+10× Barbell Wide (snatch) Grip BENT OVER ROW + UPRIGHT ROW snatch grip *bent over: tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

/BOR sn-/cl-grip on alternate weeks/

10+10× Barbell clean Grip BENT OVER ROW + UPRIGHT ROW clean or narrow grip *bent over: työntöote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa alavatsaa - 2s pito rinnalla.

-

10× NARROW SUMO DEFICIT RDL *varpaat suoraan eteenpäin - tuntemus alaselkään

/rdl / back extension on alternate weeks/

10× WEIGHTED BACK EXTENSION + 10 sec hold last rep *low back, kuorma yläselän päälle

-

10× BEHIND the NECK PULL DOWN *wide grip

--

video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

video: Barbell snatch grip Upright Row

video: Narrow Sumo Deficit RDL *laita jalat pikkasen kapeammalle kuin videolla

video: BTN PullDown

Ring muscle-up / Cross-over single-unders

1-2 rounds of:
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3-5 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

AF WEEK 17, Day 2

ACCESSORY:
2-3 set, rest as needed between

1) 8-12 Seal Row
2) 10-20 GHD Sit-Up

RIR 2 with the strength work

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)
+
1-2 Rounds
30 Speed rope skips
10 Reverse lunges, alt
8 Scapular push-ups
5 Scapular pull-ups
+
2-3 rounds
10m Walking lunge
8 Handstand shoulder shrugs
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
+
Build to workout weight for DB snatches and lunges
* Practise few short sets of toes-to-bars, HSPUs and DUs between weights
+
@ workout weight
200m Run
4 DB snatches, alt
6 Toes-to-bars
8m DB Walking lunge
8/6 (cal) BikeErg
4 Handstand push-ups
20 Double-unders

8 burpees to target
5 pull-ups
400 m run
15 box jumps
5 push-ups

00:00-15:00 (You Go, I GO)

Complete with partner for time
100/80 machine cals
80 DU
60 up down
40 DB squat @2x22,5/15kg
20 T2b

15:00-25:00 (You Go, I GO)

Complete with partner for time
50 renegade row 2x22,5/15kg
40 syncro hang cl and jerk @22,5/15kg
30 DB push up
20 machine cals

25:00-30:00
Max machine cals - non working partner hanging from the bar

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 8, Day 2

Finisher:

3x15 Lateral Raise

Rest as needed between sets.
Go for the pump!