Bar MU drills – 2 Rounds of:

3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)

Power clean, push jerk & split jerk
1 @ 60% of max clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
3 @ 60%
3 @ 70%
3 @ 80%
2 @ 85% x 2
2 @ 90% x 2

Romanian deadlift
E2MOM - 5 x 5 @ 55% of max conventional deadlift

Clean pulls
4 x 3 @ 80% of max clean

TBA..

Pullups
6-5-4-3-2

Squat
Wendler Week 1
3x5+
47.5 = 105
55 = 121
62.5 for 6 = 138
Had wrong max in Wendler spreadsheet (180 instead of 170). Corrected for next week

WOD
FGB Remix
3 rds
burpees
SDHP 20kg
Box jumps ~20 in
push press 20 kg
Row 1 min
1 min each, 1 min rest btw rds

Lost count of reps, but was spent

Warm-up

5-minute Row @ easy pace (nose breathing)
+
Barbell warm-up
10 – 8 – 6 – 4 – 2 of each movement
Deadlift – Hang muscle clean – Push press – Hang power clean – Thruster – Power clean – Hang squat clean
You can break this into sets as wanted. Start with an empty barbell and add load on each round
+
Continue to build up to the working weight for the barbell movements
Warm-up for the other movements between the barbell sets

AF WEEK 50, Day 2

CONDITIONING:
For time:

5-4-3-2-1 Rope Climb
10-8-6-4-2 Back Squat

RPE 4
Target: sub 10min. TC: 13min.
Bar from the rack. Unbroken squats, consistent pacing with the rope climbs.

Rxd: 100/70kg
Masters: 80/55kg
Advanced: 120/90kg

Tailoring Options: Decrease loading Use a rep scheme of 3-3-2-2-1 with the Rope Climb

Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 tempo bulgarian split squat (per side)
8-10 db row (per side)
16-20 v-ups
rest 2-3 min bwn sets

AMRAP 22

10 Pull Ups
15 Push Ups
20 Box Jumps
15 Push Press 40/30kg
10 Front Squat 40/30kg

-3-4 sets, 3-4 reps