Jerk

A) E3MOM X4:

• 2 Split Jerk (1s pause in catch)

B) E2MOM Till Days Technical Max:

• 1 Split Jerk

Skill EMOM 16

1: 45s Erg (VK)
2: 3-5 Wall Walk
3: 1 Set of Kipping Pull Up
4: 1 Set Of T2B

Strength

A) 4 Rounds Of:

• 4-6 Rope Pull Up (R hand above) *rest 30s
• 4-6 (L hand above) *rest 1min

B) EMOM 12:

1: 30s HS Hold (against wall)
2: Max Reps Strict Press @20kg (cap 45s)
3: Rest

Yoke carry

3 to 5 x 10m @ see notes, go every 2:00

– Start @ weight you could carry for 20m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

A)
EMOM 10 mins
1 Squat Snatch + 1 Snatch Balance + 1 OHS
- start at 60% of 1 RM snatch
- add weight each set if form allows
- Optional: 1 power snatch + 2 OHS

3 sets
AMRAP 5 minutes
10 hang power snatch @35/25
10 OH lunges (5/5)
10/8 calories bike/row/ski

REST 2 mins btw sets

Goal: 2+ rounds each AMRAP

Snatch

A) E90SEC X4

• 1 Squat Snatch @90%

B) E90SEC X4

• 2 Squat Snatch @80%

C) E90SEC X4

• 3 Squat Snatch @70%

Back Squat

E3MOM X4:

• 2 Back Squat (1s pause bottom) *RIR 1

Metcon

3 Rounds For Time:

• 5 Rope Climb
• 50 DU
• 5 Wall Walk

Accessory

A) Rope Pull Ups:

4 Sets:

• 4-6 Rope Pull Up (R above)

*rest 60s

• 4-6 Rope Pull Up (L above)

*rest 60s

B) EMOM 12:

1: 45s Amrap Push Up
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest

CLOSED

36 minuutin peruskestävyysharjoitus

Lämmittely
2 min hiihto
2 min soutu
2 min pyörä

Sitten:
8+8 maailman paras venytys
4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
15m+15m karhukävely eteen- ja taaksepäin

Harjoitus, 36 minuuttia (Peruskestävyys, 60–75%/HR max)

12x3min vaihtuva ergo, 30 sek lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä syke peruskestävyys alueella. Vaihda ergometria lepoajalla, käyt jokaisella ergometrilla neljä kertaa harjoituksen aikana.

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

AF WEEK 3, Day 1

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10-15sec Copenhagen Plank
2) 10-20 GHD Hip Extension

RPE 4

Copenhagen plank pos. arm raises w. DB 4x5/5

Zercher hold stiffed leg deadlift 3x5 @rpe7

15' EMOM
1: 8 dbl KB swing @2x20/12kg
2: 40" KB farmer carry
3: 5/5 alternating jumping split squats