AF WEEK 12, Day 2

STRENGTH (2/3)

3x6 Bench Press @ 88-92% of 3RM

Target: do more work compared to last week.
This should be RIR 2. Rest 2-3min between sets. This can be done with DB as well, if wanted. We repeat this one more time next week.

EMOM20

A) Pull ups
B) Strict press
C) Bench press
D) Bent over row

12 min E2MOM:
• 3 Deadlifts
• 5 Bench Press
Setup 2 bars. Recommended weight: 50-60-70-70-80-80% of 1RMs.
Bench Press weights in the comments.

LÄMMITTELY
2 kierrosta, n. 1min/liike
1. Hyvää huomenta kepillä/tangolla
2. Roikkuen lapavedot
3. Yhden jalan lantionnosto vuorojaloin
4. Päinmakuulla rintarangan kierto käden nostolla
5. Selän ojennus päinmakuulla / kupissa raajojen ojennus

KÄSILLÄSEISONTA
Vapaata kässäriharjoittelua

CIRCUIT
3 x 40s./20s.
1. Hiihto
2. Goblet squat kantakorotuksella
3. Lp tempaus
4. Gorillasoutu
5. Russian twist

AF WEEK 15, Day 3

CONDITIONING:
“Community Candy Box 4.0”

Buy in: 90 DU
3 rounds:
2 rounds of Cindy + 1 round of DT
Cash out: 30cal Echo

Target: Sub 12
Overall RPE 5.

Rxd 60/42.5kg.
Masters 50/35kg.
Advanced 70/50kg

3 rnds for quality
6 prone snow angels
5/5 prone internal & external rotations
5/5 windshield vipers

Above knee

AF WEEK 12, Day 2

WEIGHTLIFTING:
E2MOM x6:

Power Snatch + Hang Squat Snatch + Snatch. TnG reps.

Target: find a technical heavy of the day.

Lunges 4xsets
6 reps (3/leg)

1 rep max Clean and jerk
TC 6min (Talvikarkelot 2025, laji 3)