Bench Press
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM

*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

AF WEEK 49, Day 2

STRENGTH
E2MOM for 3 rounds:

1) 5 Weighted Pull-Up
2) 5 Bench Press
3) 8+8 Bulgarian Squat

RIR 1-2. Make sure the first round is a working set→ enough
warm-up sets to ensure correct working load.

Amrap10:
10-8-6-4-2 cal row/ski-> vaihtele
5+5 dumbbell thruster
5 burpee over dumbbell

2x5x77
2x3x84
Toistotesti 85kg:lla

LÄMMITTELY
2 kierrosta - 50s./liike
- cat cow
- nelinkontin käden avaus
- 90 / 90 kierrot + jalan nosto eteen
- vuorojaloin lantionnosto
- roikunta
- selän ojennus rullalla seinällä

VOIMA
3 x 6-8 etukyykky

AMRAP 12min
10 + 10 yhden käden tuettu kulmasoutu
10 lattiapunnerrus lantio ylhäällä
5 + 5 turkkilainen istumaannousu
5 +5 askelkyykky taakse polvennostolla

Squat Snatch

Warm up
2 rounds:
10 Ground to overhead
10 air squats
10 front rack opener
5+5 kazak squats
20 rubber band passthrough
20 pull apart

Emom 6 @20-35% (C&J 1RM)
2 muscle snatch
2 power snatch
2 Overhead squat

E2mom 10 @ 40-60%
1 power snatch pause at receive
1 Overhead squat w/ 3sec pause at bottom
1 high recived squat snatch

20 min @65%->
1 Squat snatch

AF WEEK 10, Day 2

CONDITIONING 1:
For time:

12-9-6-3 Snatch
after each round
10 Box over Jump
10 TTB

Overall RPE 4-5.
Target: snatches can be power and/or squat snatches. Use only one barbell and load it yourself.

Snatch loadings:
12@55% of 1RM
9@65% of 1RM
6@75% of 1RM
3@85% of 1RM

Amrap 20
20 wallball 12kg target 2.5m
20 power snatch 35kg
20 box jump 60cm
20 push press 35kg
20 cal bike

Pre -WOD:
-5X2 Front Squat (145)
-5X2 Power Clean (165)

7 Minute Clock

-1 minute AMRAP Thruster (95/65)
Then
-6 minute AMRAP:
-- 5 Pull Up
--10 Hang Clean (95/65)
-- 15 Double Under