Kevennysjakson viikko 1/2

Conditioning (part 1)
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min.

Rest 4 min between workouts.

Conditioning (part 2)
For time:
• 500 m Row
Then, 3 rounds:
• 15 Deadlifts 185/125#
• 30 Air Squats
Then:
• 500 m Row
Goal: 10 min.

10 reps @80%

AF WEEK 16, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 1 @ 80–85% Then 2 singles @ 85–88%
A2) Jerk (from rack): 4 x 2 @ 75–80%

Target: Commit under heavier loads; decisive jerk execution.

10 deadlift 75 kg
10 pull-up
20 db snatches 20 kg
Rest 4 min between amraps
continue where you left off in the previous round

Warm-up

5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
(Rest as needed b/t each drill)
Rest 1:30 between rounds
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of bar muscle-ups, HSPUs and chest-to-bar pull-ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Bar muscle-ups
6 SB squats
6 Handstand push-ups
12 GHD sit-ups
6 Chest-to-bar pull-ups

A: Broad jumps 6x3
B: Hang Power clean 3-2-1-1-1-1-1
C: Deadlift 3x5
D: Bench Press 3x10
E: SA DB rows 3set/arm
F: SA Cable Shoulder flys 3set

Front squat 5x3
Rest 2-3 min

Sumo deadlift 6rm

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