7 x every 3 min

2 deficit clean pull
2 hang power cleans

start sround 75%

RPE 7

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Goal & Intensity
-Build pulling strength and improve clean positions under slightly heavier load.
-Develop speed and control in the receiving position.
-Moderate-to-heavy complex work.
-Each set should feel strong, controlled, and repeatable.
RPE 7, You should complete every set without technical breakdown.

Coach’s Tip

Stay patient off the floor and keep the bar close.
Move fast under the bar and secure your catch.

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

12' AMRAP
12 burpee
12 tuck up
12 alt. DB snatch
3' rest
9' AMRAP
9 burpee
9 V - up
12 alt. DB snatch
3'rest

6' AMRAP
6 burpee broad jump
6 ttb
6 DB goblet thruster

Bench Press 2-1-1-1-1-1-1

First 10-12 mins to build up to a heavy double of the day, then

6 x 1 @100% of the first part , Go every 60 sec!

Testi

AF WEEK 47, Day 3

ACCESSORY:

1-3 rounds, go by feel:

1) 12 Pull-Over
2) 10-20 GHD Sit-Up

RPE 3-4

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

Warm up:
3rds, nostata pyörässä aina tahtia!
1:00 - :45 - :30
6 Samson
3 inchworm to push up
3+3 spider stretch
12 bird dog
6+6 one arm seated db strict press
12 reverse lunge ->r2: 12 reverse lunge @käsipaino pystyssä rintakehää vasten eli goblet ->r3: 12 reverse lunge @empty barbell (tanko räkistä niskaan)

1) every 2:30 x4:
10 reverse lunges @light to moderate barbell
12 alternating double bumbbell seated strict press

2) 12min with a partner, you go i go-tyylillä:
-Max cal @Bike Erg-

10 plate ground to overhead
10 plate forvard lunges @place
5 plate thruster
5 burpee plate over / Sara burpee askeltaen tai boksi nousu
* toinen tekee koko kierroksen putkeen, ja toinen polkee maximi calorit bike ergillä sillä aikaa*
**jos teet yksin, polje 1:1 pyörällä kierroksen jälkeen

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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POWER SNATCH + POWER SNATCH from KNEE + SNATCH PUSH PRESS + OHS
1×2× 1+1+2+2@barbell, 3× 1+1+2+2@55-60-65%, sn-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT + SINGLE LEG WALL SIT HOLD 30-60sec
3@70%, 3@80%, AMAP@90% max effort for final set with good technique - varmistajat sivuilla, rest btw sets 2-3min

tee ensin takakyykky ja heti perään selkä seinää vasten kyykkypito yhdellä jalalla - hae haastavin kulma. Pidä ilmassa, koukussa olevan jalan polvi mahdollisemman korkealla. Jos 60s menee helposti, ota lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8+8× DB's / plate Rainbow Raise tee molemmat suunnat, mutta suunta kerrallaan (alhaalta edestä ylös ja sivulle alas sekä sivu kautta eteen alas)

8× Barbell Wide (snatch) Grip Bent Over Row tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

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video: POWER SNATCH + POWER SNATCH from KNEE

video: SNATCH PUSH PRESS

video: SINGLE LEG WALL SIT HOLD

video: Dumbbell Rainbow Raise

video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

WU: AMRAP8:
2min erg
rest of time:
10 wide stance thoracic rotation
10 wallsquat
10 plate side raise + press