AF WEEK 35, Day 3

WEIGHTLIFTING (2/3):

E90-120sec x9:

Power Clean + Hang Squat Clean + Jerk. Touch-and-go reps

3 set @ 75-80% of 1RM PC + J
3 set @ 80-85%
3 set @ 85-90%

Target: add 2,5-5% compared to last week.

20 kg kyykyt

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

800 m run
15 kettlebell squats
15 m burpee broad jumps
400 m row
20 wall balls

4 rounds

E90s x8:
5-5-3-3-1-1-5-5

Etsitään päivän raskaat ko. toistoille, viimeiset vitoset isommilla raudoilla kuin ensimmäiset vitoset.

Snatch pull

3 x 3 @ 100-105%1RM snatch, go every 2:30-3:00

AF Deload WEEK 13, Bonus workout, Engine

CONDITIONING:
Running Intervals

5x800m, with 3min rest between.

All sets should be within 5sec.
Overall RPE 4, hard but with sustainable pace.

Warm up: 5min jog, until loose
Cooldown: 5min walk

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –

AF WEEK 52, Day 3

CONDITIONING:
“Assblaster”
EMOM x20:

1) 5 Deadlift @ 60-70% of 1RM
2) 10m Walking Lunge (load anyhow)

Overall RPE 4. This will burn your glutes. Alternate between the
movements, deadlift with moderate/heavy load. You can
alternate walking lunges style if wanted (front rack, overhead,
farmers style…)

Tailoring Option:
Do a “half assblasster”, 10min emom