AF WEEK 3, Day 1

STRENGTH (2/3):

Back Squat 4x4
tempo 32X1 3sec negative, 2sec pause at the bottom, explosive up, 1sec rest at the top

RIR 2

AF WEEK 3, Day 1

CONDITIONING:
For time:

30/24cal Bike
20 TTB
10 Dual DB Box Step Over

RPE 4-5.
Target: sub 3:30. TC: 6min.
Hit this short metcon hard. Can you go unbroken and sub 3:30?

Rxd: 2x22,5/15kg. Masters: 2x15/10kg

Scaling: TTB→ use a rep scheme of 10 or with hanging high knees. Decrease loading

3 sets:
3 Back Squats @105% 1RM Clean
- Rest as needed btw sets

3 sets:
1 Pause Front Squat + 1 Front Squat @100-105% 1RM Clean
- Rest as needed btw sets

Back squat

3 to 4 x 4 @ 76+% (2 RIR), rest 3:00 b/t sets

– Do your first set @ or around 76%1RM back squat then build up over the remaining sets if moving well

3-5 Rounds

50 Double-unders
10 Power snatches @ increasing weight*

– Rest as needed between rounds –

Number of rounds. This is a lower back heavy week, do less rounds if needed. You can also do the power snatches from the hang as needed.
Flow. 50 DU (aim for unbroken) into 10 power snatches (touch-and-go, unbroken set), rest and increase weight for next round.

• The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up) Starting weight suggestions. 30/20kg (65/45lbs), 35/25kg (75/55lbs), 43/30kg (95/65lbs) or 52.5/35kg (115/75lbs).

Teams of two, split reps anyhow

60 cal bike/row
60 DB box step over
20 Wall walk
60 cal bike/row
60 one arm DB thruster
40 Push up
60 cal bike/row
60 one arm devils press
80 double under (160 single under)

Time cap 30min

AF WEEK 3, Day 2

CONDITIONING:

A: 5 RFT:

15/12cal Echo
12 DB Bench Press
9 C2B or Pull-Up

RPE 4-5, very heavy breathing, almost gasping for air. Push the Echo, unbroken DB or in two sets.

Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg

Target: sub 11min. TC: 13min.

Rest 5min and then

B: 3 RFT:

30/24cal Row
5 Wall Walk

RPE 4-5.
Push the pace, but do not redline in the first round.

Target: sub 9min. TC: 12min

Part A).
Skill Primer
Hang Muslce Snatch, Tall Snatch & OHS (5-8 sets x 2+2+2)

Part B).
Hang Snatch
(8 sets x 2 / 60%-75%)

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E90s×10
1) 45s-1min koneella
2) 10 kahvakuulaheilautusta