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

MODERATE-HEAVY WEEK 9/10

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10× LU RAISES *light weight

5-8×/side Modifield PALLOF PRESS + OH PRESS + OH SIDE BEND with 2sec hold each movements

5-8×/side SPLIT SQUAT HALO *plate

DYNAMIC Warm Up : 6 movements *katotaan videolta.. :)

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video: Lu Raises

video: Modiflied Pallof Press *aloita eka videolla ja jatka liikettä seisten toiseen videoon jossa sivutaivutus

https://www.facebook.com/watch/?v=528990454834072

video: Split Squat Halo

video: Dynamic warm up : 6 movements
https://www.instagram.com/p/Db7oiZSMKlz/

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TALL MUSCLE SNATCH + TALL POWER SNATCH + TALL SNATCH + DROP SNATCH + SNATCH SOTS PRESS *tall+drop=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

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TALL MUSCLE CLEAN + TALL POWER CLEAN + TALL CLEAN + SHOULDER PRESS + TALL POWER JERK *tall=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripuolelle saksiin
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95% - up to the starting weight, jerk-%, rest 2-3min

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SNATCH PULL *use straps
3×2@85-90% sn dl-%, rest 2-3min

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video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Tall Muscle Clean

video: Tall Clean

video: Tall Power Jerk

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10-12× DB's NEUTRAL grip BENCH PRESS
10-12×/side DB's/KB's GORILLA ROW
40-50× FLUTTER KICKS

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video: DB Neutral Grip Bench Press

video: DB / KB Gorilla Row

video: Flutter Kicks

Paused Bench press 1x6, 2x4

AF WEEK 6, Day 3

WEIGHTLIFTING:
E2MOM x5:

5 Thruster @ 70-75% of 1RM

Target: these are heavy but doable. Drive hard with your legs. Bar from the ground.

800m Jog
+
Build to workout weight on PC+J
* Toes-to-bar prep between sets
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Toes-to-bars
2 Power clean and jerks @ workout weight
4 Bar-facing burpees

– Rest 0:20 between rounds –

*use straps

3×1@85%, sn dl-%, rest 2-3min

AF WEEK 6, Day 1

CONDITIONING:
E4MOM x3

21/17cal Echo
15 TTB
9 HSPU

RPE 4-5 when working.

Target: all rounds within 10sec. Unbroken sets or with sustainable sets. Advanced athletes can go with strict HSPU or wall facing HSPU

AF WEEK 6, Day 3

Finisher:

2 superset with

Arnolds 7+7+7 DB Biceps Curl DB Skull Crusher

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 6, Day 2

CONDITIONING:
5 RFT

15/12cal Bike
12 DB Bench Press
9 Deadlift

RPE 4-5.
Target: sub 12

Rxd: 2x22,5/15kg and 100/75kg. Masters: 2x17,5/12,5 and 80/60kg

5-10min rest and then

3 RFT:

30/24cal Row
20 Single Arm DB Overhead Walking Lunge (steps, not meters, after 10 steps, alternate arm)

Rxd: 22,5/15kg. Masters: 15/10kg.

Target: sustainable row, unbroken lunges