AF WEEK 39, Day 1

STRENGTH:

3 rounds, rest as needed between

1) 3 Front Squat + 6 Back Squat
2) 8-10 Seal Row
3) 8-10 Ring Dip

RIR 2

KIERTOHARJOITUS

5 Kierrosta, 1:00 min töitä / :30s lepo
1) Soutu
2) Ilmakyykky
3) Istumaannousu
4) Käsipainotempaus
5) Hiihto
6) Lepo

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HUOMIOITA

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, toistokestävyyttä sekä kehonhallintaa. Tavoite on paukuttaa tasaisella tahdilla työtä aina työminuutin ajan loppua kohti kiihdyttäen kierrosten välillä.

Hyvin onnistuneessa harjoituksessa aloitat kevyesti ja kiihdytät vauhtia sekä painoja joka kierroksella. Aloita siis maltilla!

-strict ring muscle up & progressions
-jump rope skills double unders, cross overs, triple unders

Clean & Jerk

A) E2MOM X6-8:

• 2 Squat Clean + 1 Jerk

*DnG Clean
*Build Up to Days Technical Heavy

B) Power Clean

• 3-5x1 @90-95% *E2MOM

Squat Proge

Back Squat

• 4x4 @82.5kg

+

Paused Back Squat

• 3x3 @70%

*rest 2-3min between sets

Metcon

2 Rounds For Time:

• 1 Legless RC
• 9 STOH @42.5kg
• 12 Cal Echo

-Rest 4min-

2 Rounds For Time:

• 3 Rope Climbs
• 18 STOH @30kg
• 12 Cal Echo

Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
4 rounds, with 2’ rest between

7 C2B
5 Power Clean
3 Thruster
30 DU
2min rest

RPE 4 when working.
Target: sub 60sec rounds. Go with unbroken cleans and thrusters!
Rxd: 50/35kg.
Masters: 40/30kg.
Advanced: 60/40kg

Scaling: C2B→ Pull-Up, decrease loading.

10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 30/20#
Goal: 10 min.

Bench Press 4x3, E3MOM

EMOM 16, 20 or 24 (0:40 work / 0:20 rest)

1) Bar muscle ups / Rope climbs, alt
2) Single-leg squats, alt
3) GHD sit-ups / Toes-to-bars, alt
4) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure. In minutes 1 ja 3, you’ll alternate movements each round.
Number of rounds. you can choose 4, 5 or 6 rounds today.

Movement options.
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
GHD sit-ups → GHD sit-up to parallel → V-ups
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Single-leg squats → Single-leg squats to a band

Power Clean

A) Build Up To Days Heavy

• 1 PC + 1 Hang PC

B) 1min on/1min off X5

• 8 Bar Over Burpee
• Amrap: PC @85% from complex

C) Clean Pull

4x2 @110%

*rest 2-3min between

Strength

A) 4 Rounds:

• 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds:

• 10/10 DB Bent Over Row
• 10-15 Lu Raise (2x plate)
• 10-15 DB Skull Crusher