Back squat

3 to 5 x 5 @ 79-84% (2-3 RIR), Rest 3:00-4:00 between sets

Number of sets. 3 sets is the baseline dose, do the remaining ones only if the bar is moving well and you’re feeling fresh.

Maastaveto 5x5x70%

Yhden käden kulmasoutu 3x20 / käsi

Sivutaivutus 3x20 / puoli

24min emom

A) 20du + 4 shspu
B) 30 sec bike + 6 ttb
C) rest

Seated box jump

5 x 3, go every 1:30-2:00

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances

tempo snatch pull + tempo muscle snatch practice

tempo power snatch + power snatch 10x1, 1' rest, moderate pace

AF WEEK 48, Day 1

ACCESSORY
2-3 rounds, go by feel and rest as needed between:

1) 30-45sec D-Ball Hold
2) 10m + 10m Single Arm KB Overhead Walk (challenging load)
3) 10-20 GHD Sit-Up

RPE 4

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position
+
Build to work weight(s) for B2

A)
4 rounds
5/5 single arm front rack cossack squat
First round: 10 double KB strict press
Second round : 10 double KB push press
Third round : 10 double KB push jerk
Fourth round: max rep shoulder to overhead with the third weight

B)
AMRAP 90”/90” rest x 6 rounds (alt. a and b)
a)
9 American swing
12 goblet squat
max rep Russian swing

b)
9 double KB thruster
12 double KB clean
max rep double KB clean and jerk

C)
2 rounds
12 lying leg raise
16 alt. KB touch in plank position

AF WEEK 47, Day 1

WEIGHTLIFTING (2/2)

EMOM x20: Cluster: Squat Clean Thruster

1) 3 reps @ 65-70% of 1RM
2) 2 reps @ 75-80%
3) 1 rep @ 85-90%
4) rest

Add 2,5-5% compared to last week.
This is a strength bias workout. DnG reps. Target: all rounds across.
This starts to accumulate after 3 rounds. Loading should be heavy,
but doable