28' EMOM, 30" work 30" rest:
1: mountain climber
2: KB swing @24/16kg
3: dbl DB thruster @2x20/12.5kg
4: DU/SU

AF Deload WEEK 13, Day 2

BODYBUILDING:
E2MOM supersets for 3 rounds:

1) 10+10 Reverse Lunge (not alternating legs) + 10-15 Goblet
Cyclist Squat
2) 10 DB Bench Press + 10 Push-Up
3) 10+10 Gorilla Row + 10 Ring Row

Overall RPE 4.
Target: Choose your loadings to get 10 reps in the first
movement and also 10+ reps in the second movement. Jump
right to the next movement, these are superset.
Feel the Burn!

EMOM20:

1) 15/12 Bike erg
2) 12 Box step up

Snatch

A) Build to 1RM Power Snatch

B) E90SEC X9

1-3:

• 1 Power Snatch @90% from 1RM

4-6:

• 2 Power Snatch @80% from 1RM

7-9:

• 3 Power Snatch @70% from 1RM

OHS

E3MOM X5:

• 3 OHS @75-85%

Metcon

4 Sets 1:1 Work:Rest // YGIG

• 250m Ski
• 10 Double KB Hang C&J @2x16kg
• 15m KB Front Rack Lunge

Accessories

4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2xDB)
• 10-15 Slider Hamstring Curl

Tekniikkatreeni

AF Deload WEEK 13, Day 3

CONDITIONING:
AMRAP 20

15/12cal Row
50 DU
20 Air Squat

Overall RPE 3-4, go by feel. Unbroken sets with a little rest
between movements. Sustainable row.
Target: 8+ rounds.

Snatch

Segment snatch (pause @ 1′ off the floor) – 3 x 3 @ 60-70%, go every 1:30-2:00

– The intent of segment snatch is to build your positional strength and awareness in the pull. Make sure to lift well (poor positions here will be counter-productive to improving your lifting).
– Set up tight, brace and push the floor away, actively keeping the bar close and your weight balanced across your whole foot.
– Stop for 2 seconds at your assigned position and lock in your posture, then aggressively accelerate to finish the lift.
– Drop the bar between lifts

For time

21 – 15 – 9
Deadlifts @ 102/70kg (225/155lbs)
Burpee pull ups

Time cap. 10:00

– Rest 10:00 –

AMRAP 7
10 Chest-to-bar pull-ups
10 Front squats @ 70/47.5kg (155/105lbs)
10 Bar-facing burpees

Before you start. Take a moment to estimate how fast you think you’ll go (part A) and how many rounds you think you’ll get (part B). This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – Rogue Invitational combo (little lighter here for a faster pace for Open prep. Will you go unbroken on the deadlifts (or would breaking to 2-3 sets work better for you)?
Part B – Triplet AMRAP with nowhere to hide. The sets are not too big but it sucks to keep moving. Use the transitions and burpees to pace.
Strategy.
Part A – The main decision to make here is how to (if at all) split the deadlifts. If breaking them up, aim to keep the rests short (adjust sets accordingly). For burpee pull-ups your main focus is to keep moving / keep your pace (easy to drop-off pace without noticing). In 21-15-9 workouts, that middle round is always the worst, push through it and you’re at home stretch.
Part B – While sets are not too big, they’ll start to add up in this AMRAP. Your anchor point is trying to keep the front squats unbroken. That might mean breaking the pull ups into two sets and taking a breath before picking the bar up. The burpees are an opportunity to control your pace. Make sure to keep moving though, it’s easy to relax too much.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief.
– How did your plan for deadlifts play out? What was the hardest thing about the burpee pull-ups?
– How did the AMRAP play out? Did it go as you expected or did you run into any surprises?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), a weight you can do unbroken for the 1st round.
Burpee pull-ups → Reduce the height of the jump to pull-up the bar
Part B rep scheme → 8s, 7s or 6s across movements (if needed to keep moving through the AMRAP)
Front squats → 61/43 (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), this should be a weight you can keep moving with

Strongman

Deadlift

10-8-6-4-2

*Vika viikko, isommat painot ku aikasemmilla
*E3MOM

EMOM 16

1: 20m Yoke Carry (medium heavy)
2: 45s Amrap: SB Over Yoke
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10/10 KB Gorilla Row rest 30s
• Max KB Front Raise Hold rest 2min

B) 3-4 Rounds:

• 10 GHD Ab Situp
• 5-10 Ab-Wheel Roll Outs
• 10/10 Pallof Press

Clean + front squat 3x1