Noin 75% maximista

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3x15 OHS

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 15, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements.

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 8 DB Bench Press, tempo 32X1
3) 5 Weighted Pull-Up

RIR 1-2 with the bench and pull-ups. Squats with 70% of 1RM Front Squat

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

Power snatch + Deep power snatch + Snatch

5 to 7 x 1+1+1 @ 60+%, Go every 1:30-2:00

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

AF WEEK 28, Day 2

CONDITIONING:
4x 4min ON - 3min OFF (A+B+A+B):

A: AMRAP4

15/12cal Ski
12 DB Snatch (6+6)
9 TTB

B: AMRAP4

15/12cal Echo
12 Wallball
9 Pull-Up / C2B

Target: 2+ rounds each interval. Hit these sport specific VO2max intervals HARD!
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

A) 10-minute EMOM

1) 3 Seated box jumps
2) 2-3 Power snatches @ 62.5-67.5%1RM snatch

B) 10-minute EMOM
1) 3 Broad jumps
2) 1-2 Power clean and jerks @ 65-70%1RM CnJ

C) After conditioning
3 sets
40m Dual DB/KB overhead carry
0:40-1:00 Sorenson hold

– Rest as needed between sets –

Notes (A).
– Instead of EMOM, you can go E1:15-1:30 as needed to keep this quality vs survival
– Use a box height that allows you to land almost upright on the box. Start seated on a bench or similar height box. Jump as high as you can.
– Power snatches should feel, well..powerful, don’t go so heavy/do some many reps that they slow down.

Notes (B).
– Instead of EMOM, you can go E1:15-1:30 as needed to keep this quality vs survival
– Do the broad jumps from standstill and one at a time (vs 3 reps back-to-back). Jump as far as you can.
– Power clean and jerks should feel, well..powerful, don’t go so heavy/do some many reps that they slow down.

12' AMRAP
5 pike push up
10 alt. DB snatch
20 abmat sit up