AF WEEK 14, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 65–70% Drop and Go reps.

A2) Jerk (from rack): 4 x 3 @ 65–70%

Target: Groove dip/drive and achieve perfect lockout every rep. Cleans are squat cleans.

Loading Rules:
1) Missed jerk = reduce weight
2) If clean is easy but jerk fails, weight is still too heavy
3) Do not chase missed lifts more than once
4) Maintain consistent technique across all sets

Aaltohommina 9 x 2min

Tempaus lantiolta, pp, kokonainen
20,22,24,25,27,29,31,32,34

Rive lantiota, pp rive, rive+työntö
25,30,35,40,44,45,0,45,45

2 etukyykkyä + 3 takakyykkyä 80% etukyykystä
35,40,45,50,55,60,60,60,60,60

Loppuun olkapääjumps 2 kiekkaa
Puolen kilon painot, toinen kilon painot

Grippitreeni kympin kiekoilla

A) 10min rowing technique

B) 7 x 1min on / 1min off
fast, try to keep same pace throughout intervals

Open gym challenge:
Row or ski 5000 m

LÄMMITTELYT
Kuminauhalla yläkroppa
Minivk lantionseudun aktivointi
Availut ja kierrot

CORE
2 kierrosta - 35s./liike
1. Dead bug vk kanssa
2. Pallon kanssa istumaannousu + kierto
4. Ojennus päinmakuulla
5. Lankku - variaatiot

AMRAP 15min
40m farmers walk
10 lp suorilla käsillä stepperin/boksin ylitys
10cal soutu/hiihto
10 thruster

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%

2@up to 98%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

30 Minutes @ HR Zone. Any Machine

For time

• 20-second ring-dip hold at the bottom
• 20-second ring-dip hold at the top
• 15/20-calorie row

With pair AMRAP40:
50/40 cal row
40m DDB overhead lunges
30 DB sit up
50/40 cal ski
40m heavy sled push
30 DDB thrusters
50/40 cal bike
40m broadjumps
30 devils press

For time

• 4 kettlebell snatches, right arm
• 4 kettlebell snatches, left arm
• 12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball