superset, 3x
8/8 KB pull through
10-15" active hang

8'EMOM
8 one arm TRX row w. KB front rack hold
change pos. in every min.

For time:

Partition as you like:
100 wall balls 9/6 kg
200 KB swings 24/16 kg
3,6 km hill trail run or 300/240 cal row

Power Clean

E2MOM X9

Set 1-3:

• 2 Power Clean From Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC From Floor (DnG)

Clean Pull

• 3x1 @120% *Rest 2-3min between

Front Squat

• 1x3 @70%
• 1x3 @80%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

For Time:

• 24 Cal Echo Bike
• 40 Thruster @30kg
• 20 bMU
• 24 Cal Echo Bike

AF WEEK 37, Day 1

WEIGHTLIFTING (1/2)
E90-120sec x7:

2 Hang Squat Snatch (above and below the knee) + 1 Squat Snatch.

All reps are touch and go.
Work up to 70-75% of 1RM Squat Snatch.

Target: solid reps with no misses. Use straps if wanted. We repeat this next week.

LÄMMITTELY
1 x 60s.
- Cat - Cow
- Nelinkontin ympyrät
- LLA/AKK - lapsen lepoasento
- Jalka aukikiertoon sivulle + lantion työntö taakse
- Lähentäjä kierrolla
- Lonkankoukistaja - takareisi
- Toispolviseisonnassa nivunen
- Rullan päällä rinta
- Kierrot kyljellä

VOIMA
Liikeparina - 3 kierrosta
1. Yhden jalan jarruttava stepperi- tai boksikyykky x6 / jalka
2. Kulmasoutu tangolla x 12

CIRCUIT
2 x 45s./25s.
1. Käsilläseisonta
2. LP tempaus
3. Slam ball olan yli
4. Hollow hold

Run intervals

6 x 800m @ 5k pace

– 1:00 rest between repeats –

Overview. We are progressing from 400m to 800 repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 800m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 800m.
Feel. Steady during the 800m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions and the short rest, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.
Debrief.
– How was your pacing through the session?
– How much did you feel you recovered on the bike recovery intervals?
– Which movements felt easier, which ones harder? Did any bring up your HR more than others? How was your breathing when that happened?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

For time:

21/15cal echo
15 bar facing burpee
9 bmu

TARGET UNDER 3MIN, TIME CAP 4MIN

SCALED FOR TIME

21/15cal echo
15 bar facing burpee
21 ttb

AMRAP30

• Yhden käden heiluri x 30 (15 per käsi)
• Salkkupito farmari 40m (20 per käsi)
• Rive x 30 (15 per käsi)
• Räkkipito kävely 40m (20 per käsi)
• Tempaus x 30 (15 per käsi)
• Yläräkkipito kävely 40m (20 per käsi)
• Kyykky + hyppy yhdistelmä x 30

Amrap15:
15 deadlift
12 hang snatch
9 push press
6 cal machine
*kaikki liikkeet samalla käsipaino parilla!