Power clean + Deep power clean + Clean

6 to 8 x 1+1+1 @ 62.5+%, Go every 90-seconds to 2-minutes

This is a clean where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular clean

Warm Up
3 rounds
1min air bike
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x5+5reps@60-70-80-90% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-70-80-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-60-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon
21-15-9 reps for time
double kb thrusters@16/24kg
c2b pull ups
OR
Fran
21-15-9 reps for time
thrusters @30/42.5kg
pull ups
time target is sub 7 minutes on this one.

Cool down
10-15 minutes of bike erg/row/ab/walk

3-4 rounds:
40-60sec Superman Hold
1min Forearm Plank
40-60sec Supine Plank Hold (straight arms)
- Rest as needed btw movements

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers
10-15 Seated DB lateral raises

• Use an EZ curl bar if available

Alternate B1/B2

B1. DB bench press – 3 to 4 x 12-15 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Meadows row – 3 to 4 x 10/side @ RPE 7-8 (2-3 RIR), Rest 2:00 before B1

Alternate A1/A2

A1. Seated strict press – 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before A2

A2. Strict pull up, rest 2:00 before A1
AMAP @ bodyweight
+
2-3 x match AMAP set reps

For example, if you got 16 reps in the AMAP, you’d do two (2) more sets of 16. Use a band for assistance as needed. Wrap the band around the pull up bar and stand on it for assistance. Use the thinnest band that still helps you get to the rep target.

Vipunostot taakse 3x20

Vipunostot maaten 3x20

Pystypunnerrus vastaotteella 3x20

Penkki 3x6x60%
-3s stopit

Ojentajat taljassa/kumpparilla 5x15-25

LÄMMITTELY
3 Kierrosta, :45s töitä / :15s lepo.
1) 10 Kapean otteen penkkipunnerrusta + maksimitoistot askelkyykkyä loppuaikana
2) 10 Kulmasoutua kahvkuulilla + maksimitoistot istumaannousuja loppuaikana
3) Hiihto
4) “Thoracic brige”

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KUNTOHARJOITUS

20:00 Minuuttia laadulla ja tasaisella tahdilla:
8 Penkkipunnerrusta kapealla otteella
8 Kulmasoutua kahvakuulilla, seisoen
8 Askelkyykkyä käsipainot eturäkkikannossa
8-12 V-upa/linkkuveistä

:30s-60s lepo liikkeiden välissä. Raskaahkot painot

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HUOMIOITA
Harjoituksen tarkoitus on kehittää voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa hiotaan puolieroja sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

AF WEEK 44, Day 2

WEIGHTLIFTING

E90sec x7: Power Clean Double, TnG

Target: find a heavy double of the day

AF WEEK 44, Day 2

CONDITIONING
E2MOM x10

2 Muscle-Up
3 Power Clean @ 80% of 2RM of the day
5 Box over Jump @75/60cm

RPE 4 when working.
Target: sub 60sec rounds.
Choose a challenging but repeatable muscle-up (strict, rings,
bar, jumping bar mu). Cleans with singles and consistent work
with the high box overs. This is not a sprint, save your energy