AF WEEK 42, Day 3

WEIGHTLIFTING (2/2):

EMOM9: (12?)
Power Clean, drop and go.

3 set: triple @ 68-73%
3 set: double @ 75-80%

3 set: single @ 82-87%

Target: add 2,5-5% compared to last week. These are not for maximum load but with solid execution. The last lift should be heavy, but with solid execution and 1-2 reps in the tank.

AF WEEK 42, Day 3

CONDITIONING:
2min ON- 2min OFF for 4 rounds:

10 Power Clean
10 Front Squat
10 TTB
→ remaining time max rep bar over burpee

RPE 5, all out!
Target: 5+ reps each interval. Unbroken front squats and TTB. Power Cleans with fast singles or in sets of 2-3. You should have 20+ sec time to hit the TTB.

Rxd: 60/40kg.
Masters: 50/35kg.
Scaling: decrease loading.

Shoulder Press

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Deadlift

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Send Off 3:00

Back Squat

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Rest time 3-4 minutes.

AMRAP 7

2-4-6-8-10...

Jumping Lunge
Tuck Ups

EMOM 20

1 min : 5 - 8 Strict Pull Ups
2 min : 8 - 10 Triceps Press w/ DB
3 min : 0:40 Hollow Hold
4 min : 15 KB Swing

Power Clean + Shoulder Press

6 x ( 4 + 2 )

Send Off 2:00

jerk + strict c2b

4x
3 split jerk with 2s pause in catch
5 strict (banded) c2b
every 3min

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