AF WEEK 16, Day 1

CONDITIONING:
3 RFT:

12/9cal Row
9 OHS
6 C2B or Pull-Up

RPE 4.
Target: sub 5. Time Cap: 7’.
Sustainable Row. Unbroken OHS and Pull-Ups.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.

2x2x33
2x2x38
2x2x44
2x2x47
2x2x50

6 Intervals, alternate A1/A2

A1. AMRAP 3
400m Run
8 Power clean and jerks @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

A2. AMRAP 3
500m Row
10 Front squats @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. We are back to 3-minute intervals with a slightly heavier barbell. Each interval pairs cyclical effort with barbell into burpees and tests your ability to stay composed above threshold. The focus is repeatable intensity: push hard, but stay in control enough to hold consistent scores across all six rounds.
Effort. Work at about 8.5–9/10 effort. Each interval should feel fast and still controlled. You’re pushing the pace, but still moving well. Aim to keep the same number of burpees on each repeat of interval. IF YOU’RE NOT MAKING IT TO BURPEES, SEE MOVEMENT OPTIONS.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and high heart rate will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build high-intensity repeatability and aerobic recovery above threshold. Improve efficiency in cyclical-to-barbell transitions while developing local muscular endurance. Work on control and pacing under sustained fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your burpee numbers steady across rounds, or did you start too hard?
– Which pairing part felt harder to recover from?
– Did you manage to stay composed on the movements?
– What small adjustment would help you maintain better output next time?
Movement options.
Alternative rep scheme for barbell → 6 PC+J and 8 FS
Run/Row → 1000m BikeErg or 500m SkiErg
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)

Warm up,10min:
:30 machine
5 samson
5+5 spider
10 plate deadlift
10 plate strict press
10 plate row
5 plate ground to overhead

Every 2 min x3 kierrosta:
1: 15 (low) kb swing + 15 deadlift
2: 15 ring row + 15 air squat
3: 15 straight leg + arm overhead plate sit up + 30 r.twist
4: 15 push up + 15 bent over row @2x db
5: 8 cal sprint -> vaihtele laitetta kierroksilla! Tarkoitus tehdä nopea ja hapottava suoritus, jotta jää pidempi lepo ennen uutta kierrosta.

-perinteinen emom treeni, mutta nyt vain suoritetaan aina kaksi liikettä putkeen joka alkava KAKSI MINUUTTINEN, ja loppuaika huilitaan.
-treenissä suoritat aina kunkin numeron kohdalla olevat liikkeet putkeen, ja vasta sitten huilit lopun kahden minuutin ajasta ennen kun siirryt toiseen liikepariin.
-tee liikkeet puhtaasti, ja ennemmin aina 5-7 hyvää toistoa, ravistelut-tyylillä (esim renkaat/punnerrus), kuin liian monta huonolla tekniikalla sinne päin.

Warm up:
10min: 1:00 -:40 -:30s row/echo
10 banded good morning
10 banded oh press
10/10 lateral banded step
5 inchworm
5+5 spider stretch

1) e2:30 x5
12 alt. Seated db press
10 d-db romanian deadlift

2) 15min:
20 american swing
10 kb goblet squat
20 mountain climber
10 push up

2x1+2x51
2x1+2x58
2x1+1x62

AF WEEK 44, Day 3

WEIGHTLIFTING (2/2)

A: E2MOM x6:

Hang Muscle Snatch (above the knee) + Muscle Snatch + Hang Power Snatch
(above the knee) + Power Snatch + Squat Snatch.

TnG reps.
Target: add 2,5-5% compared to last week. Work up to a heavy combo of the day.

B: EMOM x6: 2 Power Snatch, TnG + 3 High Box Jump (low box, high catch)

Use 65-70% of 1RM Power Snatch.
Target: add 2,5-5% compared to last week.

3 Rounds
12 Weighted Glute Bridge
12 Weighted Sit-ups
4 Box Jumps

Deadlift 6x7 @67,5% / 1 RM

AMRAP 8

Handstand walk for distance*
* If you get to 200m you are done