AF Deload WEEK 13, Day 1

ACCESSORY:
EMOM x12

1) 10m + 10m single arm KB Overhead Carry
2) 20m Sandbag Carry
3) 20m Farmers Carry

Use what you got! Choose a loading you can get all the
distances unbroken.
Overall RPE 3-4.

AF Deload WEEK 13, Day 2

BODYBUILDING:
E2MOM supersets for 3 rounds:

1) 10+10 Reverse Lunge (not alternating legs) + 10-15 Goblet
Cyclist Squat
2) 10 DB Bench Press + 10 Push-Up
3) 10+10 Gorilla Row + 10 Ring Row

Overall RPE 4.
Target: Choose your loadings to get 10 reps in the first
movement and also 10+ reps in the second movement. Jump
right to the next movement, these are superset.
Feel the Burn!

30 min

• 1 Min erg
• 10 alt clean and jerk 1x17.5kg db (from floor)

Weighted chin up 3x6

Close grip bench press 3x8

Engine

C2 Bike

10min Z2 WU
Into,

2-3 Rounds Of:

Start @60% of FTP

• Add 20 Watts E2MOM untill @100% FTP

*Easy 3min between rounds

Front squat 2x7

2x1+3x42
2x1+2x50
2x1+2x56

5 - 5 - 5 @40-50-60% (+5kg edelliseen)
laske painot: 90% of 1RM

2x2x33
2x2x38
2x2x44
2x47
2x50
1x50

Ilman polvilämppäreitä 😍🥳👏🏽