5km salille alkulämmittely

2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses

Our classic clean and jerk warm-up:

B1. 3 hang clean high pulls
B2. 3 hang muscle cleans + 3 strict presses
B3. 3 tempo front squats, tempo 53X1+ 3 push presses
B4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
B5. 3 clean pull-unders + 3 push jerks
B6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 36, Day 1

WEIGHTLIFTING (2/2):
E90-120sec x8:

Squat Snatch Triple. Drop and Go

3 sets: 60-65% of 1RM
3 sets: 65-70%

2 sets: 70-75% (only if technique remains consistent)

Target: Add 2,5-5% compared to last week. Build on last week's session. Add weight only if technique and bar speed remain consistent. Every triple should look the same.

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks

clean pull + squat clean 5x1+2 @moderate

power clean + push press + push jerk + split jerk 5x1 @moderate

AF WEEK 36, Day 1

STRENGTH (3/3):
EMOM x8:

1) 1 Front Squat
2) 3 Back Squat

RIR 2
Target: Build strength that carries over to the Olympic lifts. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load. Suggested loading (experienced lifters): Around 80–85% of your 1RM Front Squat is a good starting point. Adjust the load if technique or bar speed deteriorates

Deadlift + Clean + Hang clean + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

AF WEEK 36, Day 1

CONDITIONING:
EMOM10:

1) 10 TTB
2) 15 Wallball

Overall RPE 3-4.
Target: unbroken sets. Choose the rep scheme to fit your fitness level. This is not all out, but with little sweat.

AF WEEK 36, Day 2

CORE:
1-3 rounds of Core Complex with 5 reps each movement .

Upper Body Lifts (supine)
Leg Lifts
Upper Body & Leg Lifts
Hollow Rock
Hollow Hold
Upper Body Lifts (prone)
Leg Lifts
Upper Body & Leg Lifts
Arch Rock
Arch Hold

AF WEEK 36, Day 1

ACCESSORY:
1-2 rounds, rest as needed between:

1) 10 Reverse Snow Angel
2) 10 Pull-over

Target: strengthen and increase the shoulder mobility