AF WEEK 47, Day 3

ACCESSORY:

1-3 rounds, go by feel:

1) 12 Pull-Over
2) 10-20 GHD Sit-Up

RPE 3-4

YGIG

1min ON / 30sec OFF

100 Burpee

100 DB Snatch 15/10kg

100 T2B/K2E

100 KB C&J 16/12kg

200 DU / 360 SU

100 KB Swing 16/12kg

TC 42min (28 rounds)

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

AF WEEK 47, Day 3¨

CONDITIONING
For time:

2 rounds of Macho Man (one round is: 3 power clean + 3 front squat + 3 jerk)
21 Pull-Up
90sec rest
2 rounds of Macho Man
15 C2B
90sec rest
2 rounds of Macho Man
9 Bar Muscle-Up

RPE 4-5, hit this one hard! Target: unbroken front squats and jerks, with a little rest between rounds. Big sets with pull-ups
and muscle-ups. One round of Macho Man should be done sub 30sec.
Target: sub 10min (rest included). Time cap 14min.

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

Scaling:
Decrease loading,
Pull-ups: jumping pull-up→ pull-up→ C2B.
Bar MU→ use a rep scheme of 7 or 5 or go with jumping Bar Mu

AF WEEK 48, Day 3

Finisher:
2-3 Superset

15 Ring Biceps Curl
15 Ring French Press

Unbroken sets and go for the pump

Upper body band circuit
3 to 4 rounds of 12 to 20 reps e/side
Single-arm row
Single-arm chest press
Single-arm pulldown
Single-arm press

Lower body band circuit
3 to 4 rounds of 12 to 20 reps
Band good morning
Band lateral walks
Band glute bridges
Banded squats

LÄMMITTELY
2 kierrosta, 60s./liike
1. V-nosto + ylhäältä alas soutu
2. Face pull
3. Olkavarren kierrot seinällä vk
4. Pull over kp

1 kierros, n. 60s./liike
1. Roikkuminen
2. Kepin läpivienti telineessä (eri oteleveydet)
3. Rullan päällä uimarit
4. Rullan päällä rintarangan ojennus-koukistus
5. Jousiampuja kylkimakuulla

KIERTOHARJOITUS
3 x 45s./20s.
1. Laite
2. Maastaveto kk
3. Boksille / stepperille nousu
4. Vuorikiipeilijä
5. Raajojen ojennus päinmakuulla
6. Lepo

AF WEEK 49, Day 1

CONDITIONING
5 RFT:

400m Run (airrunner)
10 Double KB Hang C&J
10 TTB

RPE 4-5.
Target: sub 18min. Time Cap: 22min
Rxd: 2x24/16kg.
Masters: 2x16/12kg

Target: use a loading you can get most of the rounds unbroken,
but it challenges you. Keep a sustainable pace with the runner
(rower), go for big sets, unbroken if possible, with C&J and TTB.
This is not a sprint, this is a grind. Most of the time is spent on
the runner/rower.

Scaling:
Airrunner→ 500m Row or 1000m Bike
Decrease loading

lateral banded KB bottom up press 4x5/5

prone W raises + extend to OH 3x8

10'EMOM
1: 20" frog hold
2: 1 slow eccentric HSPU (strict up, if you can)