Bench press

Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
+
1-2 x 6 @ 80-85%H3

10' AMRAP
12 KB snatch (6/6) @24/16kg
9 goblet squat
6 V-up

superset, 4x
5/5 dead bug
5/5 unilateral KB RDL

deadlift 5-5-5-3-3-3-1-1-1, increasing weight

EMOM 16 or 20 (0:40 work / 0:20 rest)

1) Bar muscle ups
2) Cross-over single or double-unders
3) Handstand push-ups*
4) Rest

• You can pick the HSPU variation (wall-facing, strict, kipping or any of these to a deficit). Pick one that is challenging and you know you’d need to work on. You can choose a different variation each round as well if wanted.

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Cross-overs → Double-unders → Single-unders
HSPU → Standing HSPU variation of choice → Hand-release push-ups

Handstand hold – Accumulate 2:00-4:00 on your hands*

• Give yourself no more than 10-minutes to accumulate this time

Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.

Tekniikkaa

Raakarive+etukyykky pompulla+rive+työntö
1+2+1+1
15-35

Rive+rive lantiolta+työntö
1+1+1
35,40,45,50

Tempaus lantiolta +tempaus
15,25,30

AF WEEK 11, Day 2

WEIGHTLIFTING:
E2MOM x6:

2 Power Snatch (DnG) + 1 Squat Snatch

Target: find a technical heavy combo of the day.

AF WEEK 11, Day 2

STRENGTH (1/3):
3x6 Bench Press @ 88-92% of 3RM

All sets across or 1st set 88%, 2nd 90%, 3rd 92%.

This should be RIR 2-3. Rest 2-3min between sets. This can be done with DB as well, if wanted. We repeat this workout 2 more weeks.

AF WEEK 11, Day 2

CONDITIONING:
EMOM x15

1) 10-15cal Ski
2) 12 Dual KB Front Rack Walking Lunge (6+6 steps)
3) 3-5 Wall Walk

Overall RPE 4

This is not all out. Choose a sustainable rep scheme that will challenge you in the last round.

3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla