2x2x54
2x2x61
1x65
1x70
1x75
1x78
1x80

Korkeilta pukeilta

2x2x40
2x2x46
2x49
1x52
1x55 (aivan snadisti meni yli)
1x57
1x60 (3x fail)

Week 5
1. Bench Press - week 5

2x2 @85%
2x2 @88%


2x2@90%

1. Front Rack Lunges
   3x10/10@rpe 7-8

2. Accessory
 3 round of:
   A) 30” hollowbody hold + 10 hollowbody raise
   B ) 30” superman hold + 10 superman raise

AF WEEK 18, Day 2

ACCESSORY:

2-3 set, rest as needed between

1) 8-12 Seal Row
2) 10-20 GHD Sit-Up

RIR 2 with the strength work

AF WEEK 18, Day 2

CONDITIONING 2:

3 RFT:

21/17cal Row
15 DB Bench Press
9 Burpee Pull-Up

Target: sub 10, Time Cap 14
Hard, but sustainable rows. Choose a loading you can hit at least first round unbroken.

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

AF WEEK 18, Day 2

CONDITIONING 1
5 RFT:

3 Ring Muscle-Up
5 D-Ball/Sandbag Ground to Shoulder
200m Run

RPE 4-5.
Target: sub 12
Time Cap 15

Work with what you got with the ground to shoulder. Load should be moderately heavy, but you can sustain the intensity all rounds.

Scaling: Ring MU→ Bar MU→ Jumping MU

E4MOM40:

Plank hold 45s rest of time bike

AF WEEK 18, Day 2

STRENGTH:

Front Squat 3-3-3-3-3

Target: Find 3RM of the day,
RIR 0-1.
Rest as needed between sets.

Strict Press

10-8-6-4-2

*Nouseva paino
*rest 2-3min between

EMOM 12

1) 45s Ski Erg (Z2)
2) 1 Set of s.Hspu + 5-10 Kipping
3) 18-20 C2B

3-4x Superset

• 10 Legs Raised Ring Row + 10-20s Hold
• 10-15 Seated DB Lateral Raise

3-4 Rounds For Quality

• 10/10 DB Bicep Curl + 5-10/arm Hammer Curl
• 10-15 DB Skull Crusher
• 10-15 DB Floor Press

E2mom x 10:
- 1 squat snatch. 3 sec pause below knee
- 1 hang squat snatch. 3 sec pause above knee
@55% squat snatch
Build to heavy