AF WEEK 35, Day 3

WEIGHTLIFTING (2/3):

E90-120sec x9:

Power Clean + Hang Squat Clean + Jerk. Touch-and-go reps

3 set @ 75-80% of 1RM PC + J
3 set @ 80-85%
3 set @ 85-90%

Target: add 2,5-5% compared to last week.

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

Alternate C1/C2

C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8 (2 RIR), rest 1:00 before C2

C2. Meadows row -3 to 4 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before C1

2:00 of each @ easy to moderate
1) Air/Echo bike
2) Row
3) SkiErg
+
2-3x
0:20 Air/Echo @ easy
0:10 Air/Echo @ moderate
0:05 Air/Echo @ sprint

– Rest 0:25 between sets –

Voima 3 kierrosta

Takakyykky 3x v2-v1
Pystypunnerrus käsipainoilla 4+4 v1-v2

Metcon:
Ygig 10 min
16 cal koneella
10 Raakatempaus riipusta tangolla
6 Tangon yli burpeeta

Alternate B1 / B2

B1. KB Front rack box step ups – 3 to 4 x 6-8/side @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Syklin kolmas viikko

Kipping handstand push up
- deficit if needed

E2MOM, 5 rounds
3-12 HSPU
12 single arm KB swings

2 Rounds
10/side Leg swings
8 Scapula push-ups
6/side Lateral lunges
6/side quadruped thoracic rotations
+
2 rounds
8 Air squats
8 Lunge steps, alt
8 Inchworms
8 Sandbag deadlifts
6 Burpees

B) Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
BA7. 3 snatch pull-unders
B8. 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

Main set

Warm-up

Build to workout weight for SB cleans
+
@ workout pace
200m Run
3 SB cleans @ workout weight
6 Burpee box jump overs
9/7 (cal) SkiErg
12 Wall balls
200m Row