AF WEEK 27, Day 3

WEIGHTLIFTING:
C&J complex:
E90-120sec x6:

Clean Pull + Low Hang Squat Clean + Jerk

Target: find a technical heavy set of the day.

AF WEEK 27, Day 2

GYMNASTIC CONDITIONING:
EMOM x9:

Ring Muscle-Up

Choose your reps scheme based on your fitness level:
A: 1-2-1-2-1-2-1-2-1 (13 total)
B: 1-2-3-1-2-3-1-2-3 (18 total)
C: 1-2-3-4-1-2-3-4-1 (21 total)
D: 1-2-3-4-5-4-3-2-1 (25 total)

RPE 3 to 4. Target: no fails, goal is to get good quality reps and build up your confidence.
Scaling Options:
Bar MU or Jumping Bar MU or with strict pull-up + ring dip (for example 3 MU→ 3 strict pull-up +
3 ring dip)

AF WEEK 27, Day 3

CONDITIONING:
4x2min ON- 1min OFF:

15 TTB
10 Bar over Burpee
→ remaining time max rep Cluster (squat clean thruster)

Target: you should have 30-45sec time to hit the
clusters. Don’t redline too fast. Smart pacing.
Choose a rep scheme where you get most of the
rounds unbroken or in 2 sets with small rest only.
Rxd: 50/35kg
Masters: 42,5/30kg
Advanced: 60/40kg

Block power snatch + Block snatch

6 to 8 x 1+1 @ 65+%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up if moving well.
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Ring muscle-up prep, 1-2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
Build to workout weight for the clean and jerk
* Practise few short sets of DUs and ring muscle-ups between weights
+
@ workout weight
35 Double-unders
1-3 Clean and jerks
1-3 Ring muscle-ups

Amrap 45min
(niin monta kierrosta kuin ehtii, laatu edellä)

800m soutu
15 etuheilautus kahvakuulalla
15 maljakyykky kahvakuulalla
30m farmarikävely

500m hiihto
10 pystypunnerrus käsipainolla
10 devils press käsipainolla
30m autolla ajo

1 km pyörä
20 naruhyppy
20 abmatt
30m burbeehyppy

Deadlift

20-10-10-10

*Set of 20 @50-60% From 1RM
*3x10 @Ascending Weight
*Rest 2-3min Between Sets

kevennystä kokonaiskuormassa. Raakahommeli tälle viikkoa on Murph jonka jälkeen otetaan kaks omatoimista palauttelupäivää.
Tee tän viikon treenit järjestyksessä 1ma 2ti 3pe la4
tai
3ma + 4ti ja 1to ja 2pe.

4 kierrosta

4 x Box Squat @ 75-80 %
Lepo 2 min kierrosten välissä.

Lisäksi

3 kierrosta

10 x Bulgarian Split Squat - per jalka
Lepo 60 s.

20 x Kettlebell Swing
Lepo 60 s.

Bar MU tech

EMOM8-10
1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1-2 set of DU/SU Huom! Semi helpot ja tekniset setit.