Block snatch (above the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Z2 Run

60-75min Easy Z2 Run

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Paused front squat

4-6 x 3 @ 72+%, go every 2:00-2:30

Start @ 72%1RM front squat then build up over the sets IF moving well
– Pause for 2 seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition

AF WEEK 16, Day 1

WEIGHTLIFTING:

A1) E90-120sec x5: 1 Snatch @ 80–85%

A2) 2–3 singles @ 85–88%

Target: Sharp pull, solid receiving position.

Triangle 4/9

EMOMx39
1) 30s row
2) 30s ski
3) 30s assault bike
4) rest

Koita päästä vähän kovempaa kuin ekalla kierroksella kun tehtiin 30s 😊

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

Partner WOD: (Relay Style)
10 min AMRAP:
4 DB Power Clean @2x22,5/15
4m DB Front Rack Lunges
4 Box Jump Overs
4m DB Farmer Lunges

Rest 2 mins

8 min AMRAP:
4 DB Thruster @2x22,5/15
5 Burpee Box Jump
4 T2B or T2R

Rest 2 mins

6 min AMRAP:
3 DB Devil Press @2x22,5/15
8m DB Farmer Carry (4+4m)

Rest 2 mins

4 min AMRAP:
max DB Bear Complex

AF WEEK 15, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements.

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 8 DB Bench Press, tempo 32X1
3) 5 Weighted Pull-Up

RIR 1-2 with the bench and pull-ups. Squats with 70% of 1RM Front Squat

Strict Press

10-8-6-4-2

*Nouseva paino
*rest 2-3min between

EMOM 12

1) 45s Ski Erg (Z2)
2) 1 Set of s.Hspu + 5-10 Kipping
3) 18-20 C2B

3-4x Superset

• 10 Legs Raised Ring Row + 10-20s Hold
• 10-15 Seated DB Lateral Raise

3-4 Rounds For Quality

• 10/10 DB Bicep Curl + 5-10/arm Hammer Curl
• 10-15 DB Skull Crusher
• 10-15 DB Floor Press

1x3x63
2x3x70
2x3x80
2x2x90