AF WEEK 31, Day 1

CORE:
3 rounds:

20sec Plate Sit-Up
10sec rest
20sec Russian Twist
10sec rest
20sec Plate Step-Up (Plank to Push-Up)
10sec rest

Target: feel the burn!

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

-6 deadlifts
-8+8 box step ups

*2-3min rest between supersets
*build to moderate

Score: deadlift weights
Comment: box step ups

AF WEEK 31, Day 1

STRENGTH:
3 rounds, rest as needed between

1) 6+6 Reverse Lunge
2) 8 DB Bench Press
3) 8 Seal Row

RIR 2

-12 double KB front rack walking lunges
-15 RUS KBS +16kg/+12kg
-15/12cal row
-rest

AF WEEK 31, Day 1

CONDITIONING:
3 x EMOM x8 no rest between (A+B+C, 24min total)

A: EMOM x8
1) 12/9cal Echo
2) 9 Power Clean

B: EMOM x8
1) 15/12cal Echo
2) 7 STOH

C: EMOM x8
1) 18/15cal Echo
2) 5 C&J

RPE 3→ 5. Target: Build the intensity from Block A to C. Stay smooth on the barbell
and finish each minute with control.

Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg.

Scaling: Choose Echo calories and barbell load that allow you to finish each minute
with control.

2-3 Rounds @ focus on posture & quality

0:20-0:30 KB Overhead carry
8-12/side ATG Split squat
0:20-0:40/side Copenhagen plank

AF WEEK 30, Day 1

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

1) 8+8 Gorilla Row, RIR 1-2
2) 15 Lateral Raise

Ylimeno viikko ja samalla ajetaan sisään uutta treenimallia.
Ota keskiviikkona aikaa kehon ja mielenhuollolle 20-45 minuuttia.
Sunnuntaina jonkinlaista luonnossa liikkumista/arkiliikuntaa päivän aikana ja akkujen latailua!

2 Rounds
10 Box step overs, 20”
30 Speed rope steps
+
Build up to workout weight for the clean and jerk and DB box step overs
* Practise short sets of DUs between weights as you build up
+
1-2 Rounds @ increasing pace
9/7 (cal) SkiErg
6 DB box step overs, 20″ @ workout weight
25 Double-unders
1 Clean and jerks @ workout weight

– Rest 0:30 between rounds –