Bench press 4 RM, then 3x4 @ 90%

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

AF WEEK 52, Day 2

Finisher:
10-1 with a pair of light DB

Biceps Curl
French Press
Lateral Raise

Target: big sets with a huge pump!

AF WEEK 52, Day 3

WEIGHTLIFTING:
E2MOM x5:

5 Hang Power Clean, TnG

Target: Find 5 RM of the day.

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
3:00 BikeErg

3 rounds for quality

10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
3:00 BikeErg

Back squats
Increase weights with 5-4-3-2 reps

E2MOM for 2 rounds:
1) 5 Strict T2B + L-hold
2) 10 Ab-wheels + Plank hold
3) 20 AMSU + Hollow hold
4) Rest

AF WEEK 52, Day 3

CONDITIONING:
“Assblaster”
EMOM x20:

1) 5 Deadlift @ 60-70% of 1RM
2) 10m Walking Lunge (load anyhow)

Overall RPE 4. This will burn your glutes. Alternate between the
movements, deadlift with moderate/heavy load. You can
alternate walking lunges style if wanted (front rack, overhead,
farmers style…)

Tailoring Option:
Do a “half assblasster”, 10min emom

AF WEEK 52, Day 3

CORE:
2-3 Superset:

1) 10 Slow and Controlled Hanging Leg Lift
2) 20 Russian Twist or Landmine Twist

Target: feel the burn!

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

---

TEMPAUS

Tempaus,
10 x 2.
Nosta 1:30 min välein. Aloita 55% ja nouse 80% asti.

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
10 x (1+1+1).
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 1:30 minuutin välein. Aloita 55% ja nouse 85% asti.

---

BONUS

Niin monta kierrosta ja toistoa 10:00 minuutin aikana kuin mahdollista:
15 Kahvakuulaheilautusta (täysi liikerata)
10 Istumaannousua
15 Vauhtipunnerrusta
10 Istumaannousua

Keskiraskaat painot, joilla voi luukuttaa toistoja sisään ripeästi.