1-2-3-4-5-6-7-8-9-10

Hang power snatches (UB)

Aim is to stay at the same weight ( = sets get harder as you go)
Intent. Improve your barbell cycling efficiency and stamina.
Weight. 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.

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

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

3 Rounds @ 2 RIR

0:30-0:40/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:25-0:35/side Copenhagen plank

7 sets, each for load

• 1 push jerk + 1 split jerk

Bench Press

• 4x5 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 1 set of wide grip Pull Up
• 10-15 Bent Over Barbell Row

*rest 3min between rounds

Metcon

YGIG/W:R 1:1 (full round)

4 Rounds:

• 300m Ski
• 40m Farmers Carry (heavy)
• 15 Double KB STOH

Accessories

3-4 Rounds:

• 10-15 Banded Face Pull
• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext.

*rest as needed

SNATCH HIGH PULL + MUSCLE SNATCH + OHS

1-2× 3+3+3@barbell,
2-3× 1+1+1@light weight, rest btw sets 2min

Clean & Jerk complex

In 20 min, find heavy set of

2 hang clean + jerk

KIERTOHARJOITUS

5 Kierrosta, 1:00 min töitä / :20s lepo
1) Pyörä
2) Gobletkyykky kahvakuulalla
3) Kulmasoutu levytangolla
4) Etunojapunnerrus kuntopallon päällä
5) Sukkulajuoksu (10m)
6) Lepo

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HUOMIOITA

Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tavoittele vauhdin jaossa sitä, että viimeinen kierros olisi kaikista kovin eikä jäisi juuri annettavaa.

AF WEEK 14, Day 3

CONDITIONING:
“Via Dolorosa”

Partner WOD “IGYG” AMRAP 30:

100 Deadlift

100 Hang Power Clean
100 Back Squat
100 Bar over Burpee

Rxd: 40/30kg. Overall RPE 4-5. Target: keep moving, split reps early to small sets.

Forever alone version: 50 reps each movements, with 1:1 work-rest ration when performing the workout. For example 20sec work-20sec rest.