AF WEEK 24, Day 1

WEIGHTLIFTING (1/2):
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: solid lifts, no misses. You can add load round by round if
wanted or go with the same loading all rounds.

Syklin eka viikko, kisailijat ottakaa tämä viikko iisisti ittenne kanssa, treeneissä suosittelisin edellisen viikon treenejä poimimaan fiiliksen mukaan 2-4.

200m run

2 rounds:

3 pull-ups
5 push-ups
8 air squats

Push Press 12-10-8-6 reps

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
2 Rounds
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)
+
Build up to workout weight for the squat clean and STOH
* Practice wall walks and bar muscle-ups between sets
+
1-2 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
8/6(cal) SkiErg
4 STOHs
2 Bar muscle-ups

– Rest 1:00 between rounds –

SET A | 4 rounds
5x hip thrust (2s pause at top)
8-10x banded ab crunch

SET B | 3 rounds
6-8 KB/DKB deficit squat
8+8 banded clamshell
30s wall sit

EMOM9: 40s on / 20s off:
1) KB box step over
2) KB high pull
3) hip thrust hold

8'AMRAP
1 man maker
2 wall walk
3 pull up

30 rounds
For time

3 burpee DL
2 Devils press
1 push up
2x 10m shuffle run

DB @ 2x 15/22.5kg

Time cap 37min

3 rnds for quality
2/2 aligator roll
5/5 renegade row
8 prone T raises

hollow body to bridge pos. 5x3

kipping pull up 5x2-3 reps

Tempo Front squat 4x5 reps (slow down, fast up)