AF WEEK 22, Day 3

Finisher:
10-1 with a pair of light DB

Biceps Curl
Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

Back Squat E3MOM
2x5 @light to moderate
3x3 @moderate to heavy

Metcon for time:
21-15-9
Back Squat (50/35kg)
Push Up

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
30 Speed rope skips
+
Build to workout weight for SB cleans and DB overhead walking lunges
* Practice few sets of other movements as you build up
+
@ workout weight
3 SB cleans
3 Shuttle runs, 50’ (25’+25’)
10 GHD sit-ups
1 HSW, 25’
4 Steps DB overhead walking lunge
1 Rope climb
30 Double-unders

Rive ja työntö

TEMPAUKSEN TEKNIIKKAA (painot kommentteihin, tarvittaessa oma lisäkirjaus)

Alkulämmittely
Tempauksen lämmittely kepillä + tangolla

Viikko 9:
Squat snatch: 5 x 1 @ 85-90 %

Viikko 10:
Squat snatch 1RM

ETUKYYKKYPROGRESSIO (syötä kg tulokseen)

3 x 3 Front squat @ 85-95 %

Goblet squat (vko 9) 3 x 20
Wallball (vko 10): 3 x 20
Step-up painoilla 3 x 10/puoli
Snatch-grip RDL tai Good morning 3 x 10
Weighted plank 3 x 30-45 s
Lonkan liikkuvuus fiiliksen mukaan

ACCESSORY

3x
15 hauiskääntö tangolla
10 viparit sivulle
8-12 strict t2b (hallitusti palautus myös)

Warmup:
5 min DU work
3 rds
10 OHS (35)
10 T2B
10 Good mornings (35)

Strength:
Back squat
2x5x45% @ 65
3x65% @ 95
2x75%@110
3x5x85% @ 125, 125, 130
1x150 1 RM Max

WOD:
8 min EMOTM
30 sec pushups
30 sec V-ups
171 reps

3 min rest

6 DL @ 85% (should have been 200, scaled to 180)
8 KB power cleans @ 1pd
25 burpees

11:28

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
35 Speed rope skips
10 Banded pull-aparts
+
Barbell warm-up – 1 to 2 Rounds @ empty barbell
3-5 Clean deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 Push presses
3-5 Power cleans
3-5 Push jerks
+
Build to workout weight for PC+J and OHS
* Practice sets of chest-to-bar pull ups and bar-facing burpees between sets
+
@ workout weight
25 Double-unders
2 Power clean and jerks
4 Bar-facing burpees
2 Power clean and jerks
25 Double-unders

– Rest 0:30 –

7/5 (cal) Row
3 Bar-facing burpees
5 Overhead squats
3 Bar-facing burpees
7/5 (cal) Row

MODERATE WEEK 4/10

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Do your own 10 min warm-up tai…
1-2 rounds:

5-8×/side REVERSE LUNGE with ONE ARM DB/plate PRESS

5-8×/side DEADBUG with BAND PULLOVER *tee vuorojaloin

10×/side + 10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

5-8× + 5-8× + 5-8× RDL + PRESS IN SNATCH + GOOD MORNING PRESS *snatch grip, light barbell

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video: Reverse Lunge with One Arm DB Press

video: Deadbug With Band Pullover - videolla samalle jalalle - TEHDÄÄN vuorojaloin

video: Side Plank with Hip Dips

videot:
RDL Snatch Grip

Press In Snatch

Good Morning Press Snatch Grip

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SNATCH SHOULDER PRESS + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH BALANCE
2×5@barbell, 5@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

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PAUSE SNATCH LIFT OFF + PAUSE SNATCH PULL + SNATCH PULL
*use straps
*lift off: pause 1-3 seconds: 2cm on the floor + at the knee
*pull: pause 1-3 seconds: 2cm off the floor + at the knee + mid-thigh
2× 2+2+2@barbell, 3× 2+2+2@40-45% sn dl-%, rest 2min

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MUSCLE SNATCH + OHS + ninja DIP SNATCH *ninja=no feet - aseta jalkaterät valmiiksi vastaanotto leveyteen
2×2× 2+2+2@barbell, rest 2min

SNATCH + SNATCH from MID-THIGH + DIP SNATCH
2× 1+1+1@barbell, 3× 1+1+1@55-60% sn-%, rest 2min

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BACK SQUAT + SINGLE LEG RDL
*rdl: barbell snatch grip
3× 5 + 5 reps/leg@60% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

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VERTICAL JUMP
3×3, rest 2min

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video: Snatch Lift Off - videolla näytetään normaali tempausveto polvelle : me tehdään harjoite paussi variaatiolla.

video: Pause Snatch Pull / Snatch Segment Pull
Set the snatch starting position and brace the trunk tightly. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible. Stop and hold in the first pause position for 1-3 seconds, ensuring proper position and whole foot balance. Move to the next pause position and repeat. After the final pause, complete the snatch pull, then return the bar to the floor.

video: Dip Snatch

video: Single Leg RDL

video: Vertical Jump
Stand with feet around hip width, brace the trunk, bend at the knees and hips to load the legs and swing the arms back, then swing the arms up as you push as aggressively as possible against the ground. Absorb the landing in a strong stance by bending the knees and hips.

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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!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

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video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout

EMOM 36

1. Am. Heiluri x 15-20
2. Askelkyykky x 15-20
3. Rive + työntö oikea käsi x 8-10
4. Rive + työntö vasen käsi x 8-10
5. Russian sit up x 10-15
6. Burpee x 8-10