AF WEEK 16, Day 3

CONDITIONING:
“Macho man meets bike”

A: AMRAP 5: 4 rounds of Macho Man Load 1 and remaining time max cal Bike

3min rest

B: AMRAP 4: 3 rounds of Macho Man Load 2 and remaining time max cal Bike

3min rest

C: AMRAP 3: 2 rounds of Macho Man Load 3 and remaining time max cal Bike

3min rest

D: AMRAP 2: One round of Macho Man Load 4 and remaining time max cal Bike

Score: bike cal. One round of Macho Man is 3 Power Clean + 3 Front Squat + 3 Jerk

Rxd: 50/35-60/40-70/50-80/60kg
Masters: 40/30-50/35kg-60/40kg-70/50kg
Advanced: 60/40-70/50-80/60--90/65kg

Every 2:30x3 5 Leuanveto (kumppari, kehonpaino tai lisäpaino)
Every 2:30x3 5 Maastaveto

Every 2:00x3 12 DB front rack rev. lunges
Every 2:00x3 12 sitting DB shoulder press

Painoa nostaen

Emom x 21
A) kb comblex
B) 10 c2b
C) 9- 12cal airbike

A 24 kg kbs
3 swing
3 squat
3 push press

Front squat
- 6 x 6 @80%

Jotain mukavaa puuhaa mitä tekee mieli tehdä mutta niin et se palvelisi fressiä olotilaa maanantaina aloittaa taas kovempien
treenien tekemiset!

Tempaus

3-4x 2+2+2, lämppä
Veto
Muscle snatch
Ohs pause pohjalla

3-4x 1+1+3
Veto
Raaka polven päältä
Ohs

3x 2 , 3-4x 1
Tempaus

3x3
Vedot polven päältä

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

Pogo jumps – 3 x 0:15, go every 2:00

2-3 rounds:
10 lu raises
10/10 kb side bend