3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 rounds
10 Tension swings
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls

– rest 1:00 between rounds –

Emom 25

1) 4+4 Bulgarialainen kyykky
2) 6 Pystypunnerrus käsipainoilla
3) 6 kulmasoutu tangolla
4) Kone RPE 7-8
5) Lepo

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN + SPLIT JERK split jerk both side 1+1
2+2+2@barbell, 2+2+2@up to 81-84%%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

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video: CLEAN PULL to HIP

Power output

For time:
15-12-9
Box jump over @60/50cm
Power clean @50/35kg

Mee kovaa 🔥

2 rounds @ easy pace

10 Air squats
10 Reverse lunges, alt
10 Glute bridges
10 Calf raises (controlled)
0:30 Air/Echo bike @ easy
+
EMOM 2
1) 0:10 Air/Echo bike @ build to 80% sprint
2) 0:10 Air/Echo bike @ build to 90% sprint
– easy bike for remaining of the minute each time –
+
EMOM 2
1) 0:10 Row @ build to 80% sprint
2) 0:10 Row @ build to 90% sprint
– easy row for remaining of the minute each time –

Romanian deadlift

2 x 8 @ RPE 6 / 4 RIR, rest 2:30-3:00 b/t sets

AF WEEK 43, Day 1

STRENGTH
3 rounds, go by feel:

1) 6-8 DB Bench Press
2) 6-8 KB/DB Row

RIR 1-2. Go heavy with the loading to get.

Syklin vika viikko, tällä ja ens viikolla mahdollista testailla rmu/bmu/c2b/hspu juttuja max out sarjoja ja halutessaan myös tempauksen ja työnnön ykkösiä. Pärjäät myös raskailla ykkösillä. Heinäkuussa luvassa rennompaa ei niin orjallista tekemistä, mutta huolehdi kuitenkin et säännöllisyys tekemisessä säilyy ja intensiteetti vaikka et treenaisi kuin 3-4 cf treeniä. Se tulee tekemään vaan hyvää kun ottaa etäisyyttä. Tee hyvillä mielin lomareissut ja harrastele muitakin juttuja. Elokuussa aloitetaan taas progressiot kun suurinpiirtein on lomailuja keretty kukin pitää ja festareilla yms käydä! Muista 11.7. treenipäivä klo 12-> ja saattaa olla et muutama muu tekijä saadaan myös porukkaan mukaan ensi kuussa.

Deadlift 5-5-3-3-3-1-1-1-1 reps

• Look back at previous heavy deadlift efforts to help navigate today’s loading
• Experienced athletes should build in load and plan to go as heavy as possible across all sets
• Newer athletes should start light, focus on mechanics, and slowly add weight as comfortable
• Reduce the loading of the barbell as needed to maintain consistently sound mechanics
• Consider lifting from an elevated surface if unable to achieve a sound setup with the barbell on the floor
• Consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells to adjust complexity
• In case of injury or limitation, consider performing good mornings or GHD hip extensions
• Coaching cues Pull the “slack” out of your arms by trying to “break” the barbell across your shins