WARM UP 10min

5+5× HIP AIRPLANE

10m+10m 1-ARM OH WALKING LUNGE *plate

20× BAND PULL APARTS

5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×

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video: HIP AIRPLANE 8:31

video: 1-LEG RDL with PELVIC ROTATION

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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MUSCLE SNATCH + OHS + DROP SNATCH
2×2x 1+1+1@barbell, rest btw sets 1min

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SNATCH + SNATCH from ABOVE KNEE
2× 1+2@barbell, 1+2@up to 70%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK
*tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

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CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK *2 split jerk, split both side 1+1
2× 1+1+1@barbell, 1+1+1@up to 80%, jerk-%, rest btw sets 2min, example up to 55/65/75%

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FRONT SQUAT + BACK SQUAT
3+3@up to 75%, fs-%, rest btw sets 2-3min

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SNATCH PULL + SNATCH PULL from ABOVE KNEE
2× 1+5@65-70%, 2× 1+5@70-75%, sn-%, rest btw sets 2min

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video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

LÄMMITTELY

3 kierrosta:

3min ergo (joka minuutilla nouseva intensiteetti)
8+8 gorilla row
5+5 Samson stretch
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max

6x5min ergo, 1 min lepo kierrosten välissä

1min kevyt
3min keskiraskas
1min kevyt

AF WEEK 18, Day 3

CONDITIONING:
“Barbell Hell by Coach P.”

For time:

50 Deadlift
50 Bar over Hop
50 Hang Power Clean
50 Bar over Hop
50 Front Squat
50 Bar over Hop
50 STOH

Time Cap 22min.

Rxd: 60/40kg. Masters: 50/35kg

This is brutal, and the workout starts to really hit you with the front squats. Smart pacing, short breaks only. Push yourself, this is our last workout before the deload week.

Partner WOD:
In 15 mins complete :
150/120 cal row (YGIG)
Every 3 mins complete
5 Syncro KB Goblet Thruster
10 Syncro USA swing
15m Syncro Walking Lunges

Rem. time AMRAP of the miniwod
Score : time + mini wod reps

REST 3 mins

In 15 mins complete :
150/120 cal row (YGIG)
Every 3 mins complete
5 Syncro KB Burpee DL
10 Syncro Sit Up
15 Partner WB

Rem. time AMRAP of the miniwod
Score : time + mini wod reps

KB @24/16kg

Push press + push press + jerk 2+2+2

Gymnastics

Warm up

2 rounds

10 ground to overhead
10 windmill
10 balanced push press
10m wheel barrel with partner
3 x 10m cartwheel
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality
E2mom for 26min

ODD
RX Handstand walk obstacle course
INTERMEDIATE Handstand walk (for distance)
BEGINNER Wall walk / shoulder taps

EVEN
1 Muscle up/ up&over/ skin the cat
20 sec Handstand stand hold (rubber band or bar)
6 Toes to rope

AMRAP 8
YGIG with partner

6 kipping HSPU
3m handstand walk

2 rounds
8 Air squats
8 Box step-ups
8 Inchworms
6 Burpees
+
2 rounds
6/side DB deadlifts (1 DB)
6 DB snatches, alt
6 Box jump overs
4-6 Pull-ups
4 Burpees over parallette
+
@ increasing pace
200m Run
15/12 (cal) Air/Echo bike
10/7 (cal) SkiErg
8 DB snatches, alt
6 Box jump overs
4 Pull-ups
10/7 (cal) Row
5 Burpees over parallette

hip & spine mobility

pallof press w. arm raises 3x10/10

90/90s hip raises 4x6/6

push up to pigeon & back 3x5/5

KB windmill 3x3/3

hanging windshield vipers 3x5/5

hip airplane 3x8/8

Weighted Ring dip 4 RM, then max reps without weight

Push jerk 3 RM, then max reps @ 80 %