28' AMRAP w. partner, YGIG

10 dbl DB squat clean @22.5/15kg
20 pull up
10 devil press
30 push up
10 dbl DB thruster
40 cal row
3'rest

5' airbike for cals

Laskevat toistot

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.

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

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.

12 Days of The Training Plan

1 Hang (squat) clean @ 100/70kg
2 Front squats @ 100/70kg
3 Ring muscle-ups
4 Handstand push-ups, 3.5/2”
5 Deadlifts @ 100/70kg
6 Front rack walking lunges @ 100/70kg
7 Burpees over the box, 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs)
9 Pull-ups
10 Toes-to-bars
11 Thrusters @ 83/61kg
12m Handstand walk

Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)
Target time. < 60:00
Semifinals level. < 40:00 (Rx)
Top CF Games level. < 30:00 (Rx)

Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.
Suggested weight options. 100/70kg → 84/61kg → 70/47.5kg→ 61/43kg → 52.5/35kg

Bench press 5 RM, then 3x5 @ 90%