AF WEEK 37, Day 1

WEIGHTLIFTING (1/1):

E90-120sec x8:

Squat Snatch Double. Drop and Go

3 sets: 70-75% of 1RM
3 sets: 75-80%

2 sets: 80-85% (only if technique remains consistent)

12 min quided skill: kipping movements bmu or kipping pull up

bmu drills
x reps jump to hollow+arch snap
x reps hip to bar
X reps jumping bmu
x reps banded low bar muscle up
x reps bmu

Kipping pull up drills/butterfly pull up drills
x reps kip swing
x reps hip pop
x reps butterfly mini circles
x reps kipping pull up or butterfly pull up/c2b

->Jos liikkeet onnistuu voi tehdä 1-3 driliä ja siirtyä tekemään laadukkaita settejä kokonaista liikettä.
Jump to hollow+arch snap:

Hip to bar:

Jumping bmu:

Hip pop:

butterfly mini circles:

BACK SQUAT + PENDLAY ROW *tee kulmasoutu toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaana - tarketti rinta, polvet pehmeänä, selkä suorana - liike lähtee räjähtävästi lattiasta yläkropan voimalla, palauta jarruttaen

2+5@up to 85% bs-% + moderate+ weight, rest 3-4min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@75%, 3@85%, 1+ reps@95% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 1+ rep loads, rest 30s between sets

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@75%, 3@85%, 1+ reps@95% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 1+ rep loads, rest 30s between sets

*työnnä joka sarja eripuolelle saksiin
4× 1+1@80%, jerk-%, rest 2min

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
3:00 BikeErg

3 rounds for quality

10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
3:00 BikeErg

AF WEEK 52, Day 3

WEIGHTLIFTING:
E2MOM x5:

5 Hang Power Clean, TnG

Target: Find 5 RM of the day.

1@up to 88% bs-%, rest 3-4min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@40%, 5@50%, 5@60% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of last 5 rep loads, rest 30s between sets