AF WEEK 50, Day 2

ACCESSORY:

1-3 rounds, go by feel:

1) 8-12 Ring Dip (weighted if wanted)

2) 10-20 GHD Sit-Up

RIR 2-3

AF WEEK 1, Day 2

CONDITIONING:
“Seven”
7 RFT:

7 HSPU
7 Thruster
7 TTB (K2E)
7 Deadlift
7 Burpee
7 KBS
7 Pull-Up

Overall RPE 4-5.
Target: sub 28min. Time Cap 35min

Loadings:
Rxd: 60/40kg thruster, 110/75kg deadlift, 32/24kg KB
Masters: 45/32,5kg Thruster, 90/60kg deadlift, 24/16kg KB

Tailoring Options:
Decrease loading
HSPU→ use an ab-mat or Pike Push-Up

Note: original Seven has Knees to Elbows. OG fire breathers
should do the workout with them, instead of TTB.

Scaling:
“Fiver” do the same workout with 5 rounds and 5 reps each
movement. Or do this as a partner wod, “IGYG”.

Warm up, 2 rds:
2:00 row
10 alt.spider stretch
4 push up to down dog
5 easy ring row
10 alt.forvard lunge step (tee nämä paikallaan)

Every 5:00 x5:

2 rounds for:
10 d-db strict press
14 d-db walking lunge (käppäile 7m+7m)
5 ring row
kun 2 kierrosta tehty,polje heti perään 450m bike erg/200m soutu
**loppuaika laitteen jälkeen lepoa siihen asti, kunnes 5:00 täynnä ja lähtee uusi kierros.

shoulder & Th mobility

band resisted book opener 3x8/8

Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotations

side plank rotations 3x8/8

alternating downward dog 3x6/6

unilateral KB OH hold TABATA

MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

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10 min tauko ja evästä nassuun!

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CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

clean & jerk up to heavy

muscle snatch without & with hip contact practice

Squat Clean

A) E2MOM Till Days Technical Heavy:

• 2 Squat Clean (drop and go)

B) Clean Pull

• 5x1 @110% *rest 2-3min between

C) 90s On/1min Off X5:

• 10 Bar Over Burpee
• AMRAP: PC & Jerk @60kg

Lunges

• 4x10/10 Back rack reverse lunge *Rest 3min between sets

Accessories

A) 3-4x Superset:

• 15-20 GHD Hip Ext + 20-30s Hold on Top
• 10-15 Hamstring Slider Curl

B) 3-4x Superset:

• 10-15 Bent Over BB Row
• 20-30 Banded Tricep Ext.

Pullups
6-5-4-3-2

Squat
Wendler Week 1
3x5+
47.5 = 105
55 = 121
62.5 for 6 = 138
Had wrong max in Wendler spreadsheet (180 instead of 170). Corrected for next week

WOD
FGB Remix
3 rds
burpees
SDHP 20kg
Box jumps ~20 in
push press 20 kg
Row 1 min
1 min each, 1 min rest btw rds

Lost count of reps, but was spent

3 sets:
1:00 sit-ups
:30 side plank (right side)
:30 side plank (left side)

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Build core endurance and stability
Prepare for squatting under control
RPE 5–6,Steady effort, no fatigue to failure
Coach tip:
Keep positions strong and controlled
Focus on breathing throughout

3-4 rounds of:
5+5 BB rev lunge
10 DKB sumo DL
20 hollow rock
10 banded hamstring curl

15 x 35s on / 25s off:
1) row or ski
2) box jump over
3) wallball