Deadlift
• 5 sets of 5 reps at 70% NT1RM

Back squat 1 RM

Tempauslämppä
Overhead squat kepillä
• 2 × 5

1. Tempausveto kepillä
   • 2 × 5

2. Muscle snatch kepillä
   • 2 × 5

3. Snatch balance kepillä
   • 2 × 3

• tanko × 5 tempaus
• tanko × 5 overhead squat
• tanko × 3 tempaus

Työntölämppä

tanko × 5 rinnalleveto
• tanko × 5 etukyykky
• tanko × 5 push press
• tanko × 3 työntö

Treeni 1

Tempaus 5x3 60-80% 1RM

Raakarinnveto + työntö 1+3x5 60-85% 1RM

Tempausveto 4x2 60-90% 1RM

Takakyykky 5x5 75% 1RM

Treeni 2

Työntö 2+2+1x4 60-85% 1RM

Suorinjaloin maastaveto 5x5 60% 1 RM

Etukyykky 5x3 60-80% 1RM

Treeni 3

Raakatempaus 5x3 50-75% 1RM raakatempausMAX

Vauhtipunnerrus 5x2 60-75% 1RM

Julle 5x5 50-65% 1RM

Treeni 4

Tempaus 75-95% päivän ykkönen ,15 toistoa yhteensä työpainoilla (75-95%) välillä

Työntö 75-95% päivän ykkönen 10 toistoa yhteensä työpainoilla (75-95%) välillä

Työntöveto 5x2 60-100%

Takakyykky 4x2 80%

LÄMMITTELY
Kiertoharjoitus - 2 x 45s./15s.
1. Lankussa ylävartalon kierrot
2. Bird - dog
3. Lapapunnerrus
4. Sivulankussa yläkropan kierto oik. + vas.
5. Dead bug kp:n kanssa
6. Ylöstyöntö mini vk

KÄSILLÄSEISTONTA
Vapaata treeniä n. 10min

AMRAP 12min
10 x wall ball
10 + 10 x käsinpaino tempaus
10 stepperin/boksin ylitys
10 linkkari

4x2 75-85%

AF WEEK 10, Day 2

Finisher:
3 superset:

30 Banded Biceps Curl
30 Banded Triceps Extension

Go for the pump!

AF WEEK 10, Day 2

STRENGTH: (upper body)

2-3 rounds, go by fee and rest as needed:

1) 10+10 Landmine Lunge Press
2) 10+10 Landmine Row

RIR 2. This can be done with DB as well.

AF WEEK 10, Day 2

CONDITIONING 2:
3 RFT:

30cal Row
10 Bench Press @65-70% of 3RM

RPE 4.
Target: big sets with the bench, sustainable but hard row. Can you go sub 8min?

AF WEEK 10, Day 2

CONDITIONING 1:
For time:

12-9-6-3 Snatch
after each round
10 Box over Jump
10 TTB

Overall RPE 4-5.
Target: snatches can be power and/or squat snatches. Use only one barbell and load it yourself.

Snatch loadings:
12@55% of 1RM
9@65% of 1RM
6@75% of 1RM
3@85% of 1RM

4 Interval sets

A1. AMRAP 6
500m Row
+
In the remaining time AMRAP
35 Double-unders
9 Thrusters @ 43/30kg (95/65lbs)

A2. 2 x AMRAP (3:00 work / 1:00 rest)
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)
12 Chest-to-bar pull-ups
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)

A3. 4 x AMRAP (1:30 work / 0:30 rest)
20/15 (cal) Row
+
Max reps in the remaining time of:
1/3 – Thrusters @ 43/30kg (95/65lbs)
2/4 – Double-unders

A4. 8 x AMRAP (0:45 work / 0:15 rest)
1/5 – Row for calories
2/6 – Burpees over the rower
3/7 – Air bike for calories
4/8 – Chest-to-bar pull-ups

– Rest 3:00 between sets –

Session overview. Descending (duration/interval) aerobic capacity intervals. Each part is 6-minutes of work, broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).

Adaptation. Improve your aerobic and movement capacity in a sports-specific context.

Session RPE/Feel. 9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.

Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.

Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → 1000m BikeErg or 500m SkiErg / same calories as row on BikeErg or SkiErg
Double-unders → reduce reps (25) → Speed rope skips
Thrusters / OH walking lunge → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs), weight you can do unbroken (with effort)
Air bike → SkiErg or BikeErg for same calories
Chest-to-bar pull-ups → reduce reps (8/round) → Regular pull-ups → Jumping pull-ups