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

Skill Work
Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat

rx
For time:
100 AbMat sit-ups
50 overhead squats (47/70 kg)

intermediate
For time:
100 AbMat sit-ups
50 overhead squats (34/52 kg)

beginner
For time:
50 AbMat sit-ups
25 overhead squats (15/20 kg)

Korttipakkatreeni (pakassa kortit 5-14)

Hertta:
- Am. heiluri
- Askelkyykky / jalka
- Sit up vatsat

Ruutu:
- Rive / käsi
- Kyykkyhyppy
- Kylkikiertovatsat

Risti:
- Työntö / käsi
- Maljakyykky
- Jalkojennosto, t2b tangossa

Pata:
- Tempaus / käsi
- Kyykkypito seinää vasten + 20 sek
- Lankkupito + 20 sek.

Jokeri: 10 x burpee

Kortin maa kertoo liikkeet (kaikissa 3) ja numero toistojen määrän.

AF WEEK 18, Day 1

CORE:
1-3 rounds, go by feel:

1) 10 Slow and Controlled Hanging Leg Lift
2) 20 Russian Twist

Weighted Chinup 5 RM, then max reps without weight

2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Half kneeling bottom-up presses
10 KB hike cleans, alt
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Barbell warm-up, 2-3 Rounds
5 Hang muscle cleans
5 Strict presses
5 Hang power cleans
5 Push presses
5 Overhead squats
5 Power clean and jerks
+
Build to workout weight for OHS/CnJ
* Few short sets of TTR and chest-to-bars between weights
+
@ workout weight
200m Row
6 Overhead squats
12 TTR
6 Power clean and jerks
6-8 chest-to-bars pull-ups
200m Row

For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

For time
- 50 front squats

• Every time you drop the bar, complete 20/30 calories on the Echo bike.

• ♀ 125 lb

• ♂ 185 lb

20 rounds

1 clean 55 kg
2 c2b

C2B kuminauhalla rinta tankoon.

Penkki 6x4x75%

Kyykky 3x2x75%

Pystysoutu 4x8-15 / käsi
-yhdellä kädellä