AF WEEK 25, Day 2

WEIGHTLIFTING (2/2)
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: add 2,5-5% compared to last week. If the iron is hot, go
for a heavy single of the day.

3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Echo Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

Power Clean

A) Hang PC
E2MOM X4

• 5 Hang Power Clean

*start @75% from 1rm and build up

B) Singles
EMOM x4-6

• 1 PC

*focus on technique. Not super heavy

Front Squat

A) Build to days heavy 3RM

B) 2x6 @80-85 from 3RM

Metcon
Competition workout

10min AMRAP:

• 1-2-3-4-5… Rope Climb
• 10-20-30-40-50 DU

*joka kiekka yks reppi köysiä, ja 10 reppiä tuplia lisää

Optional Accessory

A) Core 3-4rds for quality:

• 5-10 Dragon Flag
• 10/10 Pallof Press (1s hold arms straight)
• 20-30 Russian Twist

Squat Endurance
4 rounds, set every 1:30 (12 min total)
1. 6 Back Squats
2. 3 Front Squats

Same weight for both movements

Contrast Strength

EMOM10
1. 12 Step Back Lunges
2. 5 High Box Jumps

Juhannusspeciaali.
Löytyy salin taululta kello 18.00 alkaen

5 Rounds @ easy pace

3:00 Air Bike
20 Hand to hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

20 min echo
10 min bike
4 rounds:
Run 800m
Strict pull-ups 10
Goblet squat 20 (22,5kg db)
Sit-ups 20-30-40-50
Push-ups 15-20-25-30
Hang DB snatch 14-16-18-20 (22,5kg)
Bike 5 min

Easy pace or Max cal and reps

-3 kick ups to a wall
-1min rest
*as light touch as possible
*feet at the wall same time.

Power Clean

A) E3MOM X3 (WU):

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build)

B) E90SEC X6-9:

• 3 TnG PC (Build to days heavy)

C) Clean Pull

• 4x2 @110-120% *rest 2-3min

Jerk

A) Chaos Split Press (link)
*Kandee laittaa kahvakuulat mielummin ku platet roikkumaan kuminauhasta. Ei ainakaan sit osu maahan.

• 4x5 (Semi kevyt)

B) E3MOM X5

• 3 Split Jerk (2s pause in catch) *Build Up *Blokeilta drop and go

Metcon

For Time:
30-25-20-15-10

• Cal Row
• T2B

For time

• 150 wall-ball shots

• ♀ 14-lb ball to 9-foot target

• ♂ 20-lb ball to 10-foot target