AF WEEK 33, Day 3

CONDITIONING.
5 RFT:

30/24cal Echo
7 Back Squat

10 DB Bench Press

RPE 4.
Target: sub 22. Time Cap 26.
Rxd: 2x22,5/15kg and 60% of 3RM. Masters: 2x17,5/12,5kg
and 50% of 3RM. Advanced: 2x30/22,5kg and 70% of 3RM

4 rounds for time:
- 800m run
- 20 c2b
- 20 burpee box step over

Warm up
Row 24/30cal

Amrap 10min
10 kb swings
10 goblets
10 kb lunges
10m KB OH walk L
10m KB OH walk R
5 strict pull-ups

Gymnastics EMOM 28
1 Rope climb
2 RMu/BMu
3 High box jumps
6 HSPU
8 alt pistols
10m HSW
1min rest

AMRAP 12

10-12-14-16-18…etc
Push-Ups
Air Squats
Calories Any Machine

Shoulder Press

1-2-3-4-3-2-1
After each set perform 8 ring rows

Go every 3:00

5 x e2m:
6-6-5-5-4 back squat
-> nousevalla kuormalla

EMOM8:
1) 8 BB supinated bent over row
2) 8 DDB bench press

3 x 2min on / 2min off:
12/9 cal ski or row
6 DDB hang c & j 2 x 20/12,5kg
Rest of time:
DDB box step over

RPE 4.5
->skaalaa: 10/8, 9/7 cal ski & 15-17,5/10kg, 12,5/7,5kg

4 x 8min on / 2min off: (alt A & B)

A) buy in: 400m run
Then: 2-4-6-8…
Row cal
DB snatch 22,5/15kg
DB front rack reversed lunge
*

B) buy in: 400m run
Then: 2-4-6-8…
Ski cal
Medball situp
Wallball 9/6kg
*

*after each round perform 3 burpee
-> increase pace second round

Kapee pena

Deadlift (All B1, then B2)

B1. Deadlift – 2 x 3 @ 80%, rest 3:00 b/t sets

B2. Romanian Deadlift – 2-3 x 6-8 @ 2-3 RIR (60+%1RM DL), rest 2:00-3:00 b/t sets

LÄMMITTELY
Kuminauhalla aktivoinnit
Availut:
• selkärangan eri suunnat
• rintarangan ojennus + kierrot
• kyyhkynen
• lonkan eri suunnat

AMRAP 20min
10 x maljakyykky
10 x etuheilautus
10 x lankussa painon siirto
10 + 10 gorillasoutu
10 x pystypunnerrus kk/kp
5 x / puoli lastausliike