one legged glute bridge w. smr between knees 3x8/8

deadlift up to heavy

C2 Bike

WU:

• 10-15min Easy Z2 Into,

4 Rounds Of:

• 8min @80-85% of FTP Test
• 4min Easy Recovery

AF WEEK 48, Day 2

CONDITIONING
E2MOM for 4 rounds (32min total)

A: Bike with RPE 2-3
B: AMRAP of Cindy or Nate with RPE 3-4
C: Bike with RPE 2-3
D: AMRAP of: 30 DU, 5 Power Clean

Overall RPE 3-4. Target: B&D: 2+ rounds.

Bike with RPE 2-3 to pace your heart rate. Focus on going hard
on B&D.

Rxd: 60/40kg
Masters: 50/35kg
Advanced: 70/50kg

One round of Cindy is: 5 Pull-Up + 10 Push-Up +15 Air Squat
One round of Nate is: 2 Ring MU + 4 HSPU + 8 KBS (32/24kg

Tailoring Options:
Decrease loading
Use a rep scheme of 4-8-12 or 3-6-9 with Cindy
Nate: Ring MU→ Bar MU

2x1x50
2x1x56
1x60
1x64
1x68
3x1x70

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

For 40 to 60-minutes @ base

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Ring MU

A) E90SEC X5:

• 1 Set of rMU

B) Gymnastic Strength

3-4 Rounds:

• 5-10 Ring Pull Up + 15-20s Chin Over Hold rest 45s
• 10-15 Kipping Ring Dip rest 45s
• 20-30s Ring Support Hold rest 45s

Strength EMOM

EMOM 20:

1: 50s Row
2: 10-15 DB Bench Press
3: 2 Legless RC (1+2 jos legless hyytyy)
4: Rest

Accessories

A) 3-4 Supersets:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

*rest 2min between rounds

B) 3-4 Supersets:

• 10-15 Seated DB Lateral Raise
• 10-15 Banded Face Pull

*rest 2min between rounds

AF WEEK 47, Day 2

CONDITIONING
E90sec for 3 rounds (27min)

1) 12-20cal Machine
2) 2-5 Push-Up to L-Sit (parallettes or use KB handles)
3) 12-20cal Machine
4) 1-3 Rope Climb
5) 12-20cal Machine
6) 5-15m Handstand Walk

Overall RPE 3, mostly in your comfort zone.
Machines with RPE 2-3. Concentrate on your bodyweight
movements. Execute reps with perfect form. There should be rest
after bodyweight movements, machines can be done full 90sec.
Scaling:
Decrease rep scheme
HSW→ 2-4 Wall Walk

LÄMMITTELY
Kiertoharjoituksena
2 kierrosta - 60s./liike
1. Soutu erg
2. Askelkyykkykävely
3. Vapaa roikunta
4. Penkillä käänteinen perhonen
5. Lp kanssa sivukyykky + kierto pään ympäri

AMRAP 25 min
parin tai tiimin kanssa
40/60 trx-soutu
40/60 mave tangolla (25-45kg)
40/60 penkkipunnerrus kp
40/60 maljakyykky
40/60 russian twist

5x

10 DB Bench press 2x16kg
10 DB Seal row 2x12kg
20 DB Strict press 2x4kg