AF WEEK 10, Day 1

CONDITIONING:
5 rounds:

30sec Wallball
30sec Burpee Pull-Up
60sec rest

Target: 30sec unbroken wallballs followed with 5+ burpee pull-ups. No rest between movements. Basically 1min ON-1min OFF.

AF WEEK 10, Day 1

STRENGTH:
Weighted Pull-Up progression (1/3) 3 rounds:

3 Weighted Pull-Up @ 80-85% of 3RM
30sec rest
2 Weighted Pull-Up
30sec rest
1 Weighted Pull-Up
3min rest

All rounds with the same loading. We repeat this for 3 weeks. The goal is to add load week by week. Choose a movement model/load you can get all reps with full ROM.

AF WEEK 10, Day 1

STRENGTH:
Back Squat Wave (1/3) 3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds. We repeat this for 3 weeks. Do not start too heavy. The last single should be hard, but not max effort.

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

Example: 3RM is 150kg
Wave 1: 3@127,5kg, 2@135kg, 1@140kg
Wave 2: 130kg-137,5kg-142,5kg
Wave 3: 132,5kg-140kg-145kg

Z2 Work

45-60min Run/Erg

Split Jerk

A) E2MOM X4

• 3 Split Jerk (DnG)

*RIR 2

B) E90SEC X4

• 2 Split Jerk (DnG)

*RIR 1

C) EMOM Till Failure

• 1 Split Jerk

Upperbody Strength

4 Sets Of:

• 10-8-6-4 Narrow Grip Bench Press

rest 60s

• 8/8 1-arm DB Bent Over Row

rest 2min

Metcon

9x 2min on/1min off:
Alternating A,B,C

A)
- 3 Rope Climb
+ Max Cal Ski

B)
- 30 WB
+ Max Reps Burpee 2 Target

C)
- 15-20 k.Hspu
+ Max Reps DB Snatch @22.5kg

Accessories

3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (pitkä)
• 15-20 Banded Face Pull
• 10-15 Seated DB Lateral Raise

Power clean 3x3, 3x2

LÄMMITTELY
2 kierrosta - 50s./liike
- cat cow
- nelinkontin käden avaus
- 90 / 90 kierrot + jalan nosto eteen
- vuorojaloin lantionnosto
- roikunta
- selän ojennus rullalla seinällä

VOIMA
3 x 6-8 etukyykky

AMRAP 12min
10 + 10 yhden käden tuettu kulmasoutu
10 lattiapunnerrus lantio ylhäällä
5 + 5 turkkilainen istumaannousu
5 +5 askelkyykky taakse polvennostolla

lepää n. 1 min

In teams of 2

For time:
40 Burpees
35 Thrusters (30 kg / 42,5 kg)
30 Pull-Ups
120 sec Plank Hold
(Both at the same time. For every break add 20 sec to total plank hold time)
30 Pull-Ups
35 Thrusters
40 Burpees

Time Cap: 25 min

75-80%