AF WEEK 16, 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

Superset x3

10 Biceps curl
15 Triceps extension

1000m ski erg-> row-> bike erg
800m ski erg-> row-> bike erg
600m ski erg-> row-> bike erg
400m ski erg-> row-> bike erg
200m ski erg-> row-> bike erg

Teams of 2:
Buy in:
-1000/800 m Row/Ski OR 2000/1600 m Bike(YGIG)

Then:

10 Rounds (Relay 5-5)

-8 Alt. DB Hang Cluster @22,5 /15
-10 (Heavy) Ring Row

Then (YGIG)
-100 DU / 200 SU

Then

10 Rounds (Relay 5-5)

-8 HSPU / Pike Push Up / Push Up

-10 DB Goblet Reverse Lunges @22,5 /15

Then (YGIG)
-100 DU / 200 SU

Cash Out:

-1000/800 m Row/Ski OR 2000/1600 m Bike(YGIG)

TC: 35 mins

Yoke carry

5 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

5 rounds with two dumbbells
10 x deadlift
10 x hanging power clean
10 x s2o
10 x devil's press
10 x box step over

AF WEEK 19 DELOAD, Day 2

WEIGHTLIFTING:
E15sec for 5 min:

Power Snatch @ 60-70% of 1RM

Keep it snappy and repeatable. All sets with the same loading.

Then

E15sec for 5min:

C&J @ 60-70% of 1RM

All sets with the same loading. Both sets have 20 reps. Use moderate loading to get solid reps.

DL

A) E3MOM X3:

• 4 Tempo DL
• 6/6 Split Squat Jump (alternating)

*Tempo 3s alas

B) E3MOM X3

• 4 DL
• 4/4 Weighted Split Squat Jump (2x kevyt db)

Metcon

For Time:

• 800m Run
• 1000m Ski
• 800m Run
• 1000m Row
• 800m Run
• 50 Box Over Burpee (kädet saa osua boksiin)

Accessories

3-4 Rounds For Quality (optional)

• 20-30 Kipping Knee Raise
• 12/12 KB Side Bend
• 20-30 Russian Twist w/plate

100 pull-ups
200 push-ups
300 air squats
100 kcal skierg
200 kcal airbike
300 kcal row

Power snatch 5x3, 2x2