AF WEEK 9 Day 1 TEST WEEK

WEIGHTLIFTING:
“OLY test”

E2MOM x7:

Snatch
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.

Rest as needed, then

E2MOM x7:
C&J 1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

PWR+WRK(20)
On the 4:00 x5
10 dumbbell curls
10 d/a row to kickback
10 russian kettlebell swings
5 box jumps
5 tucks

Finisher
100 flutters
1:00 min samson stretch

A:
Power clean 5x3, tungt men faila inte
Strict pull ups 3xMax
B:
5 rft:
15 RKB swing 32/24
250m Row

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

5 x 5

Etukyykkyharjoittelua : 5 x 5

Pistoolikyykkyharjoittelua : kumpparille, boxille, toinen jalka taakse jne jne.

• “Heavy Isabel” 30 reps for time of:
BB Snatch (any style) (84/55Kg oppure 75% 1RM)
Se non puoi droppare salta questo elemento.

Three AMRAPs in 30 minutes

AMRAP in 8 minutes
5 Synch. Hang Power Snatches @50/35kg
10 Synch. Bar-Facing Burpees

Rest 3 minutes

Then, AMRAP in 8 minutes (You go, I go)
10 Power Cleans @50/35kg
20 Pull-Ups

Rest 3 minutes

Then, AMRAP in 8 minutes
15 Box Jump-Overs @60/50cm (You go, I go)
30 Partner Wall Ball Shots @9/6kg

Samat hommat.

Squat snatch 5x2
75-85%