AF WEEK 7, Day 3

ACCESSORY:
3 rounds for Quality, rest as needed between movements.

1) 30-45sec D-Ball/Sandbag Hug
2) Max Hold L-Sit (parallettes, KB Handles)

Scaling: D-Ball/Sandbag→ Dual KB Front Rack Hold

Deload week

A) Seated broad jump
4 x 3 / go every 90s

B) Back rack reverse lunge
4 x 8 / rest 2 min

C) 2 rounds
8+8 curtsy lunges
8+8 single leg calf raises
8+8 single leg glute bridges

Alternate B1/B2

B1. Incline bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Push press

3 x 3 @ RPE 8 (75+%1RM push press), go every 2:00-3:00

squat clean + push jerk + split jerk practice

clean & jerk 5x1 @moderate/heavy

Aikaa vastaan

10-1
Raakatempaus 40/30kg
20 Tuplaa

TC: 15min

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Practice shuttle run turns
+
2 Rounds @ workout pace
400m Bike Erg
10/7 (cal) Air bike
5 Shuttle runs, 7.62m + 7.62m
10/7 (cal) SkiErg

– Rest 1:00 between rounds –

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

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

EMOM 6 @ increasing pace
1) Row
2) Run
+
2 Rounds
8 Tuck-ups
8 V-ups
8 Hollow rocks
8 Box step ups
8 Scapular pull-ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Box jumps
8 Wall balls
+
Build to workout weight for DB movements
* Practice a few sets/reps of wall balls, toes-to-bars, box jumps, and shuttle run turns between sets
+
@ workout weight
8/6 (cal) Row
8 Wall balls
8 Box jump/step downs
6 Toes-to-bars
6 Shuttle runs
4 DB Hang clean and jerks
4 DB Snatches
* 1 shuttle run = 7.62m out + 7.62m back.