AF WEEK 30, Day 3

CONDITIONING 1:

5 RFT:

9 Dual DB Thruster
3 Devils Press

RPE 4-5

Target: sub 6:30. Time Cap 8’ Use challenging dumbbells. No need to go
unbroken, but keep the pace high. Minimize breaks, stay smooth on the
Devil's Press, and increase your pace in the final two rounds.

Rxd: 2x22,5/15kg. Masters: 2x15/10kg

AF WEEK 31, Day 3

CONDITIONING 1:
AMRAP 5:

6 TTB
8 DB single arm Hang Snatch (4+4)
10 Box over Jump

Rxd: 22,5/15kg. Masters: 17,5/12,5kg. Advanced: 30/22,5kg

Rest 5-10min between segments

AF WEEK 30, Day 3

WEIGHTLIFTING:

E2MOM x9: Power Clean & Jerk + Squat Clean & Jerk. DnG lifts

Target: find a technical heavy set of the day.

AF WEEK 31, Day 3

CONDITIONING 2: (20.9.2024)
AMRAP 5:

3 Deadlift
30 DU

RPE 5, hit this one with maximum intensity.

Target: 7+ rounds. Touch and go reps with the deadlift and keep
transitions fast. Bar should be heavy, but doable.

Rxd: 100/70kg
Masters: 90/60kg
Advanced: 120/90kg

Tailoring Options:
Decrease loading.
DU→ go with 20 reps or single unders.

4mins ON/ 2 mins OFF x 6 sets
Alternate btw A and B :

A,
6 KB Clean + 6 Push Press + 6 OH Lunge RIGHT @24/16kg
6 KB Clean + 6 Push Press + 6 OH Lunge LEFT
24 Double under
6 Up-down box jump + 6 Snatch RIGHT
6 Up- down box jump + 6 Snatch LEFT
24 Double under

B,
12 Wall ball
12 alt V-up (6/6)
12 KB USA swing 24/16kg

Run intervals

3 x 1600m @ 5k pace

– Rest 3:00 between repeats –

5k pace. Use your pace from the 5k time trial from the previous block. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Overview.Progressing from the previous week to now 1600m repeats at 5k pace. As the distance starts to get longer now, it becomes even more important to be disciplined with pacing from the start.

The 200m repeats are similar to the last block but you can build from a mile to 800m pace this week.

Effort.1600s at RPE 8-8.5/10. These should still feel strong and controlled, not like a time trial. You should finish each rep knowing you can repeat the same pace after 3:00 rest.

Feel.Just like last week for the 1200s, the 1600s should feel like controlled race-pace work. You are running hard, but you should not feel like you’re pushing the pace from the start. The first half of each rep should feel controlled; the second half should take more focus to hold the same pace.

Adaptation.Develops 5k-specific pacing, aerobic strength, and fatigue resistance.

Execution notes.Know your target splits before starting. Keep the first 400m of each 1600 under control, settle through the middle, and avoid forcing the final 400m just to save the split.

Debrief.
– How consistent were your 1600m splits?
– Did your pace feel controlled or forced?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 1800m Row or SkiErg repeats OR 3600m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

Shoulder press 3x5

Power snatch
2 aaltoa nostaen painoa joka nostolla. Tauko 2-3 min aaltojen välissä.
Toistot 5-4-3-2-1

1: 5 squat cleans @challenging weight

2: 10 cal bike erg

3: 1 rope climb / 2 rope lowers

4: 8 alternating weighted box step-ups

5: 10 cal row

6: 8 bar over burpees

7: rest

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 70+%, Go every 1:30-2:00