Shoulder press 2x6, 2x5

AF WEEK 15, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 70–75%
A2) Jerk (from rack): 5 x 2 @ 70–75%

Target: Stronger, sharper jerks with consistent front rack and no press-outs.

5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weights: 75%/80%/85%/90%/95% of 1RM.

1*3 @55%
2*3 @60%
1*3 @65%

Sumo 3x2

Bulgarian split squat 3x10/jalka

HSW skills (take 10-15 minutes here)

You have three (3) options here:

1) HSW Ramp* – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes** – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

• On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

2 rounds:

1km row
1km ski
1km run
2km bike

Do as conditioning or for time

Week7
A) Strict Press
4x3 @70% (speed focus)

B) Upper body accessory
3x
20/20s SA KB OH Hold
10/10 Bent over DB Reverse fly

C) Single leg work
3 sets
8/8 Double KB Single Leg RDL
8/8 Double DB Bulgarian Split Squats

Alternating lunges 5 sets of 6