AF WEEK 42, Day 2

STRENGTH (2/4):

Back Squat 5x5.

Rest 2-3min between sets. All sets across (same loading).

Target: do more work compared to last week (2,5-5% more loading).
RIR 2

6x4min on 1min off

4min AMRAP:
15 KB swing @ 20/12kg
10 KB clean
5 worm walk out
10 (5/5) KB teapot
15 TRX row
continue next AMRAP where you finished

LÄMMITTELY
2 x 40/20
1. Hiihto
2. Nilkan pyöritys vk
3. Mittarimato paikallaan
4. Sivukävely vk
5. Lapojen lähennys olkavarsi aukikierrossa

1 x 60s.
1. Ristikkäinen tuulimylly
2. AKK - ojennus
3. Nelinkontin käden alivienti + kierto ylös
4. Selinmakuulla jalan kierrot

VOIMA
3 x 5 mave

LOPPUTREENI
kahvakuulalla - 3-4 kierrosta omaan tahtiin
10 x rinnalleveto + kyykky
10 (5+5) x askelkyykky taakse
10 + 10 x lankussa kuulan täpäytys / kuulan työntö eteen ja takaisin
10 + 10 x pyöritys kropan ympäri

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Deadlift
4 x 4 x 85% / new set every 3 minutes

Jerk dip

3 x 4 @ 95+%1RM jerk, go every 2:00-3:00

– This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

Jerk

𝐚. 𝐓𝐄𝐒𝐓:
- Build to a days max in Split Jerk (15-20min)

𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

Push & Pull

4 Sets Of:

• 8-12 Horizontal Ring Row -Rest 90 sec-
• 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

Metcon

For time:

• 80-60-40-20 DU
• 40-30-20-10 GHD
• 4-3-2-1 Power cleans (75% of 1RM Power clean)

Accessories
(Optional)

A) 3-4x For Quality:

• 10-15 DB Bench Press
• 1 Set Of Banded Pull Up

*Rest 90s between movements and 2-3min between rds.

B) 3-4x For Quality:

• 10-12 Ring Face Pull
• 10 KB Straddle Press

4 x 4

Go every 2:30

2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
5 Rope climb pull-ups
+
Build to workout weight for SB cleans/squats
* Practice few sets of other movements between sets
+
@ workout weight
8/6 (cal) Air bike
2 Wall walks
3 SB cleans
8/6 (cal) SkiErg
4 Burpee box jump overs
1 Rope climb

For time

• 20/25-calorie row
• 30 single-leg squats
• 20/25-calorie row
• 90 box step-ups