Single-arm DB prep – 2-3 Rounds @ increasing load

3-5/side DB Muscle snatches
3-5/side DB Overhead squats
3-5/side DB Power snatches
3-5/side DB hang squat snatches

– Rest as needed between movements and rounds –

SET A | 4 rounds
5x back squat
6+6 palloff press

SET B | 3 rounds
6+6x 1-leg bulgarian deadlift
10-12 miniband hip thrust
20 KB floor wipers

AMRAP8: teams of 2:
Partner 1:
6x wallball
6x DDB deadlift

Partner 2:
Plank hold

4 sets:
15/12cal Row
15 T2B
- Rest 1min btw sets

shoulder & Th mobility

band resisted quadruped Th rotations 3x8/8

prone swimmers 3x10

KB armbar 4x5/5

half TGU 4x5/5

unilateral KB front rack hold TABATA

KB windmill 4x3/3

AF WEEK 7, Day 1

WEIGHTLIFTING

Week 6 – Strength You Can Use

Snatch: EMOM x8: Snatch @85–88%

Clean & Jerk: E2MOM x5: Clean & Jerk @83–88%

Target: Repeatability

Power clean and push jerk

10-9-8-7-6-5-4-3-2-1 Power clean
1-2-3-4-5-6-7-8-9-10 Push jerk

– Rest as needed between rounds –

• Each round is to be done unbroken as touch-and-go (i.e. 10 PC + 1 PJ, 9 PC + 2 PJ, 8 PC + 3 PJ etc.)

Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from cleans to jerks. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Weight. Choose a load you can move well with, between 40-50%1RM PC+J

1: 6 dual DB devils presses
2: 0:45 box jumps
3: 0:45 plank hold
4: 9 cal row

every round 6 bench press and 8 chin up
2min between sets

2x4@65%
2x3@70%
2x2@75%

Go every 2:30

Nyt ruvetaan siirtymään osassa liikkeissä raskaisiin kolmosiin! Muuten luvassa hermostolle kuormittavaa treenausta ja pitkiä treenejä. Muista toki ottaa hieman taukoa voimaosioiden jälkeen ennen metconia ja tankata energiaa koska treenit kestää suurimmilta osin sen pari tuntia kerrallaan.