A) 10-minute EMOM
1) 3 Seated box jumps
2) 2-3 Power snatches @ 60-65%1RM snatch

B) 10-minute EMOM
1) 3 Broad jumps
2) 1-2 Power clean and jerks @ 62.5-67.5%1RM CnJ

Notes (A).
– Instead of EMOM, you can go E1:15-1:30 as needed to keep this quality vs survival
– Use a box height that allows you to land almost upright on the box. Start seated on a bench or similar height box. Jump as high as you can.
– Power snatches should feel, well..powerful, don’t go so heavy/do some many reps that they slow down.

Notes (B).
– Instead of EMOM, you can go E1:15-1:30 as needed to keep this quality vs survival
– Do the broad jumps from standstill and one at a time (vs 3 reps back-to-back). Jump as far as you can.
– Power clean and jerks should feel, well..powerful, don’t go so heavy/do some many reps that they slow down.

Every 1.30min x 6 (light weight/empty barbell)
2 snatch pull + 2 tall snatch

Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

Every 2min x 8

1 squat snatch + 2 high hang squat snatch @50-65% of 1RM

Huom! Kevyet painot keskittyen tekniikkaan. Accessory 3 x 10 Lu raises 3 x 4 High box jump

4:00 work / 2min rest × 6

1. SkiErg 800/650 m → ROT: easy Ski

2. AMRAP
   12 Wall Balls
   6 Burpees Over Line

3. AMRAP
   10 Alt. Box Step-Ups
   40 m KB Farmers Carry

4. Run 700–800 m → ROT: easy run

5. AMRAP
   10 m Sled Pull
   20m Walking lunges

6. Row 850/700 m → ROT: easy Row

RPE: 4 Treenin idea: Kehittää aerobista kapasiteettia ja Hyrox-tyyppistä työkapasiteettia pitkillä, tasalaatuisilla työjaksoilla. Tavoitteena on ylläpitää korkeaa mutta hallittua tehoa jokaisella asemalla. Pääpointit: - SkiErg-, Run- ja Row-osuuksissa pidä vauhti tasaisena, älä sprinttaa alussa. - AMRAP-asemilla pyri jatkuvaan liikkeeseen ilman pitkiä pysähdyksiä. - Valitse Sled Pull kuorma niin, että 10 m pystyy tekemään joka kierroksella ilman totaalista hyytymistä. - Farmer’s Carryssa pidä ryhti ja kävelyvauhti tasaisena. - Tavoitteena on tasainen suoritus läpi harjoituksen.

EMOM 5
2 Power Snatches - 2 s pause in catch @light weight

E2M × 4
3 Power Snatches @ 65–70 % of 1RM Snatch

Treenin idea: Kehittää Power Snatchin räjähtävää voimantuottoa, vastaanottoasennon hallintaa ja teknistä toistettavuutta kevyillä-keskiraskailla kuormilla. Pääpointit: - EMOMissa keskity vakaaseen vastaanottoon ja pidä 2 sekunnin pysäytys jokaisessa toistossa. - Pidä tanko lähellä vartaloa ja viimeistele ojennus ennen allemenoa. - Pääsarjoissa jokaisen toiston tulee olla nopea ja teknisesti samanlainen. - Lisää kuormaa vain, jos liikenopeus ja vastaanoton laatu säilyvät. - Ei TNG-toistoja, vaan resetoi lähtöasento jokaisen toiston välissä.

2-3 Rounds, each for time

45 Double-unders

7 Power clean and jerks

14 Bar-facing burpees

7 Power clean and jerks

45 Double-unders



- Go every 5:00-7:00 –

— Rest 8:00 before next part —

2-3 Rounds, each for time
12/9 (cal) Row

12 Bar-facing burpees

15 Overhead squats
12 Bar-facing burpees

12/9 (cal) Row
 


– Go every 5:00-7:00 –

• Choose a load that allows you to a) go unbroken, b) try to move fast, c) not be too easy.
• Example weights (Barbell). 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), the intent is to move fast and go unbroken on the bar (with perhaps singles on the 2nd set of PC+J in part A).

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

Overview. Game-speed intervals built around symmetrical “out-and-back” structures. Both parts are short enough that you can push pace and stay unbroken, but long enough that you have to choose to do that. The goal is to move fast with control, reproduce similar times each round, and learn where your repeatable speed sits.
Effort. Work at ~9/10. Each round should feel sharp and intentional, not rushed. You should finish comfortably inside the window, reset, and be confident you can hit the same time again. If rounds drift slower, the load or rep scheme is too aggressive for the intent.
Feel. These will get hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions and confident sets. The barbell should be light enough to move smoothly, not something you have to break a lot. Fatigue in these intervals shows up as hesitation and slower transitions more than total exhaustion, be aware of this pacing signal.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle light-moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing capacity for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across the intervals?
– How was your barbell cycling speed, control and rhythm? How about the burpees?
– How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
– What change would let you move faster without losing repeatability next time?
Movement options.
Double-under → Reduce reps (25 reps) → Speed rope skips
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you could do unbroken for a set
Row → same calories on BikeErg, Air bike or SkiErg

Ring muscle-up / Cross-over single-unders

1-2 rounds of:
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3-5 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

For time

• 21 Cleans
• 21 Ring dips
• 15 Cleans
• 15 Ring dips
• 9 Cleans
• 9 Ring dips

In 12 minutes

1 Clean High Pull + 1 Hang Power Clean

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups

AF WEEK 18, Day 3

WEIGHTLIFTING:
E3MOM x6:

3 Deadlift + 2 Clean + 1 Jerk,

TnG lifts. Find heavy of the day. Cleans can be power and/or squat cleans.