AF WEEK 28, Day 1

CONDITIONING:
EMOM x10:

5 Two Handed Tall Clean
5 Goblet Squat
5 KBS
5 Push-Up (KB handles)

One rounds should be done in sub 40sec. Unbroken sets.
Overall RPE 3-4

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-4 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

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

Block power snatch

6 to 8 x 2 @ 65-80%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up within the range if moving well.
– Start with doubles, then move to singles if needed as you build within the percentage range
– 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).

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
8 Scapular pull-ups
8 Handstand shoulder shrugs
8 Kang squats

Our classic snatch warm-up:
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

20 min mobility for lower body

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EMOM12 (work 0:30 / rest 0:30)

1. Goblet squats

2. Burpee box jumps

3. Kb swings

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3 rounds:

15 hollow rocks

10 V-ups

8 strict hanging leg raises

Bar muscle-up drills – 1 or 2 Rounds (optional)

3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg

Alternate B1 / B2

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

B2. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

Power clean

2 x 3 @ 67-72%, go every 1:30
3 x 2 @ 72-77%, go every 1:15
2 x 1 @ 77-82%, go EMOM

– Build up within the percentage range on each set
– Drop the bar between each lift

WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION + PUSH PRESS *pause in dip position for 1-2 sec
2×2× 1+1+1+1+1@barbell, rest 1min

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CLEAN + CLEAN from KNEE + DIP CLEAN + SPLIT JERK
*all clean with a pause in the catch 1–2 seconds, clean from knee = hartialinja tangon päälllä, tasapaino koko jalalla
*pause split jerk in the receiving position 1–2 seconds - työnnä joka sarjalla eripuolelle, aloita "huonomalle"
1×2× 1+1+1+1@barbell, 6× 1+1+1+1@61-64-67-64-67-70%, jerk-%, rest 2min

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FRONT SQUAT + DB's SPLIT SQUAT *db's split squat = sama pysty keskivartalon tuki - pituus ja leveys jaloissa kuin saksiin työnnön vastaanotossa, tee 5×/puoli, aloita heikommalle puolen heti etukyykyn perään
3× 3+[5+5] reps@80-85%, fs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Clean

video: DB's Split Squat

video: Wide-Stance Jump-Squat to Close-Stance