AF WEEK 12, Day 1

STRENGTH:
Back Squat Wave (3/3)
3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds.

Target: do more work compared to last week. Last single RIR 0-1.

Wave 1: 3 reps @ 85% of 3RM (RPE 3-4)
2 reps @ 90%, 1 rep @ 93-95%
Wave 2: + 2,5-5kg.
Wave 3 +2.5-5kg

Back squat 1x7, 3x5

30 min

• 2 min erg
• 20 sit-ups

5 x 4

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM

Deadlift
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM

Every 90 sec for 8 rounds:
• 3 Bench Press BW / 0.7xBW
• 3 Deadlifts 1.5xBW / BW
• Max Box Jumps 24/20”
Within 90 seconds, perform 3 bench presses (with bodyweight for men / 70% of bodyweight for women on the bar), 3 deadlifts (with 150% of bodyweight for men / bodyweight for women on the bar) and then as many box jumps as possible. Repeat for a total of 8 rounds. Score is number of box jumps completed. Goal: 120.

Every 2:30 min

Partner Workout
FOR TIME ( Switch after a full round completed! )
40/32 cal row
4 rounds of “Cindy” (2/2)
40/32 cal row
4 rounds of Dumbell “DT” (2/2)
40/32 cal row
4 rounds of 20 DB Hang snatch + 40 DU (2/2)
REPEAT , NO REST
Dumbell @22,5/15kg
Timecap : 36 mins

A)
Daily max of 5RM Hang Power Clean
- work on speed and positions

B)
EMOM 16 mins
Min 1: Curtis P x 4
Min 2: rest
Min 3: one round of DT @60/43kg
Min 4: rest

One "Curtis P" complex consists of one Power Clean, one Lunge (each leg), and one Push Press.