Liikeparina maastaveto.

Liikeparina tgu istumaannousu

LÄMMITTELY
Levypainon kanssa
2 kierrosta - 45-60s./liike
1. Tempaus
2. Vaaka + polvennosto vuorojaloin
3. Askel sivulle vuorojaloin
4. Kyykky + pyöräytys pään ympäri
5. Dead bug

VOIMA
Liikeparina - 3 kierrosta
1. Maastaveto x 8
2. Turkkilainen istumaannousu x6/puoli

AMRAP 7
200m laite
12 x punnerrus

AMRAP 7
10 x wall ball
10 x rengassoutu

Merkkaa tulokseksi kummankin amrapin yhteenlasketut kierrokset

AMRAP 20

35 Double-unders
7 DB Hang clean to overheads @ 2 x 22.5/15kg (50/35lbs)
7 Burpee pull-ups*
14m DB Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

• Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead.

Clean and jerk*

12 x 1 @ 76+% go every 1:00-1:30

*see notes

– First lift @ 76%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 76%(V)–>79%(V)–>82%(X)–>77%…)

Part A).
Skill Primer
Clean Pull, Tall Clean from Toes & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

Part B).
Hang Power Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%)

AF WEEK 2, Day 1

WEIGHTLIFTING:
Week 1 - Technical Volume

Snatch: EMOM x10

Power Snatch + Snatch @60-65%

Rest as needed, then:

Clean & Jerk: Every 90sec x8:

Power Clean + Clean + Jerk @60–65%

Target: Bar path consistency. These should be snappy and executed with solid technique.

AF WEEK 2, Day 1

WEIGHTLIFTING:
Week 1 - Technical Volume

Snatch: EMOM x10

Power Snatch + Snatch @60-65%

Rest as needed, then:

Clean & Jerk: Every 90sec x8:

Power Clean + Clean + Jerk @60–65%

Target: Bar path consistency. These should be snappy and executed with solid technique.

AF WEEK 2, Day 1

CONDITIONING:

For time:

30-20-10 Hang DB Snatch (alternate arms as wanted)
Sit-Up

RPE 4.
Target: sub 5
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 2, Day 1

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10-15sec Copenhagen Plank
2) 10-20 GHD Hip Extension

RPE 4