Weighted Dip 2x5, 2x4

EMOM40

1. Row, Bike, Ski

2. Farmers carry

3. Box step over

4. Hand release push up

5. Sit ups

Strict Press

A) Build To Heavy 1RM (kokeile pr jos lähtee)

*E3MOM

Push Press

• 4x3 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Pull Up
4 Sets Of:

• Max Reps Of: Wide Grip Pull Up (RIR 1-2) *rest 30s
• 5-10 Reps Of: Chin Up *rest 3min

Metcon

4 Rounds For Time:

• 20 GHD
• 10 bMU
• 8/8 Pistol Squat

Accessories

4 Rounds For Quality:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

AF WEEK 48, Day 2

STRENGTH (3/4)

Back Squat 5x3

RIR 1-2
Rest 2-3min between sets.
Do more work compared to last week.

8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat
REST 1 min

B:
5 Burpee over the rower
10 cal machine
15 medball clean@9/6kg

c2b strenght 3/3

3x
3-5 ring pull ups
10 seal row
20 banded lat pull down
-rest as needed

Block snatch (above the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Snatch pressing

Snatch balance

Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2 x 10 @ 80-85%H5

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1