1 Bearcomplex
2 Power snatch
3 C2b
4 Thrusters
5 Power clean
6 T2b
7 Push Jerk
8 Hspu
9 Box jump
10 Bar facing burpees
11 Devilspress
12 Frontsquat walking lunges

40/60kg

A: Pause Power Clean and Jerk
- Daily Max of 1+1
- Stop for 3 sec at receiving pos of Clean and 3 sec in split of the jerk
- Rest 2 mins btw heavy sets

B:
00:00-04:00
Amrap bar facing burpee
04:00-09:00
Find your 2Rm front squat from floor
09:00-13:00
Max rep burpee t2b
13:00-15:00
Max rep deadlift with the 2Rm front squat weight

AF WEEK 50, Bonus Workout, Engine

CONDITIONING:
Rowing intervals

4x300m, with 60sec rest between 3min rest
3x600m, with 90sec rest between 3min rest
2x800m, with 150sec rest between

In each segment add intensity round by round, the last set must be the fastest, within your aerobic threshold limit.

For example:

300m: 1:51 pace
300m: 1:48 pace
300m: 1:45 pace
300m: 1:42 pace

600m: 1:55 pace
600m: 1:52 pace
600m: 1:49 pace

800m: 2:00 pace
800m: 1:50 pace

AF WEEK 51, Day 1

STRENGTH:

E2MOM for 3 rounds:

1) 3 Front Squat + 6 Back Squat
2) 3 Weighted Pull-Up
3) 8 DB Bench Press

RIR 2.
With the Squats, bar from the rack and use around 70% of 1RM Front Squat

AF WEEK 51, Day 1

CONDITIONING:

EMOM x8
1) 10-15cal Row
2) 3 Snatch @ 70%

2min rest

EMOM x8
1) 10-15cal Row
2) 2 Snatch @ 80%

2min rest

EMOM x8
1) 10-15cal Row
2) 1 Snatch @ 90%

Overall RPE 4
Snatches can be power and/or squat snatches. You can challenge yourself with the row if wanted.

AMRAP 32 mins

Partner WOD (You Go, I Go )
4-8-12-16-20-24-28-...

T2Ring
Box jump over @60/50cm
Cal row
Dumbell Floor Press @2X22,5/15kg

After each set:
20 partner wallball over the rack@9/6kg

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

10@30%, 10@40%, 10@50%, pp-%, rest 2-3min

Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
SNATCH SHOULDER PRESS
TALL MUSCLE SNATCH *elbows up
OHS *stable and controlled

Round 2:
TALL SNATCH HIGH PULL**elbows up
TALL POWER SNATCH *elbows up, flat footed
OHS *stable and controlled

Round 3:
TALL MUSCLE SQUAT SNATCH *slow
TALL SNATCH *elbows up, flat footed
OHS *stable and controlled
PRESS IN SNATCH

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@25%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, pp-%, rest 2-3min

---

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EMOM20 *work 0:45, 4 rounds
1: Air Squat
2: Lying Toes to Bar
3: Alternating Cross Body DB Muscle Snatch
4: Hand Release Burpees
5: Rest

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video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

video: Lying Toes to Bar

video: Cross Body DB Muscle Snatch

video: Hand Release Burpees

21.12. Työntö

A. Lämppä (kevyt)
3-4x 3+3+3+3
Veto, pysäytys polven yläpuolella
Voima rive taskulta
Etukyykky
Pystypunnerrus

B. Työsarja 1 (nouseva, päivän raskas)
4-5x 1 +2+1
Veto, pysäytys polvel yläpuolella
Rive
Yköstyöntö saksiin

C. Työsarja 2 (keskiraskas)
4-5x 2+2
Raaka rive
Vauhtipunnerrus

D. Vedot, pysäytys polven alapuolella (raskas)
4-5x 3

Triangle 3/9

EMOMx39
1) 1min row
2) 1min ski
3) 1min assault bike
4) rest

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!