W.U. 2 ROUNDS

Good morning x5
Squats x5
High jumps x5
jumps on toes x5

Special Exercises

High decline power clean 4x4
Hang tall feet close power clean 4x5
Hang power clean to bumpers x5

CLEAN AND JERK

4 Hang muscle clean + hang power clean x4
3 High hang power clean x4
4 Hang power clean x5
Power clean 3x4

3 Rounds @ 2 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank*

• Choose either short lever (easier) OR long lever (harder) version of the copenhagen plank. If you’re new to this exercise, choose the short lever version today

W.U. 2 ROUNDS

Good morning x5
Squats x5
High jumps x5
jumps on toes x5

Special Exercises

High decline power clean 4x4
Hang tall feet close power clean 4x5
Hang power clean to bumpers x5

CLEAN AND JERK

4 Hang muscle clean + hang power clean x4
3 High hang power clean x4
4 Hang power clean x5
Power clean 3x4

Deadlift

• 5 Reps @75%

*rest 2min

• 5 Reps @85%

*rest 3min

• Max Reps @90%

Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 10-15 Slider Hamstring Curl

*rest 3min between rounds

B) 3x Superset

• 45/45s Copenhagen Plank
• 45-60s SB Bearhug Hold

*rest 3min between rounds

C) Core 3-4 Rounds

• 45-60s Ring Plank
• 12/12 KB Side Bend
• 20-30 KB Russian Twist

*Rest 45s between movements, 2.-3min between rounds

2+2+2 tall snatch high pull+hip power snatch+hang snatch
2+2 clean pull (pause at knee)+clean (pause at knee)
2+2 push press+jerk w 3 sec stop

10' AMRAP

250 m row
4 wall walks
3 strict CTB Pullups

Every 3 Mins x 4

8 RDL's
8 Ring rows

AF WEEK 9, Day 2 TEST WEEK

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy 3RM attempts

Engine

A) 2 Sets of:

• 1000m Assault Run

rest 90s after run
Into,

3 Rounds Of:

• 12 Cal Ski
• 10 Burpee Pull Up

rest 2min after 3 rounds before starting second set

Rest 5min After 2 Sets Of Part A

B) 2 Sets Of:

• 1000m Assault Run

-rest 90s after run*
Into,

3 Rounds Of:

• 12 Cal Row
• 15 Double DB Push Press @2x35lbs

rest 2min between sets

@70-80% Effort, ei pitäis tuntuu super pahalta

Run intervals – “Kenyan fartlek”

6-8x 1:00 @ 5k pace / 1:00 float
4x 2:00 @ 5-10k pace / 1:00 float
2x 3:00 @ 10k pace / 1:00 float

5k pace. If you don’t (most likely) have an actual 10k time, you can add +10-15 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:10-0:15 (for adjustment) = estimated 4:10-4:15km/h pace.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace.

“Float” pace. The Float is a steady effort ( 0:30-0:45/km slower than your “Hard” pace) rather than a slow recovery jog. The first 10 seconds of the transition to float is hard, aim to keep your cadence. If your float pace starts to drop, you’re pushing the “hard” segments too much (back-off a little).

Overview.
The “Kenyan Fartlek” replaces passive rest with a steady float, forcing your body to clear lactate while maintaining a “respectable” pace. The challenge is not only to keep the intended paces on the “hard” segments but also during these floats.

Effort.
Hard segments: 8–9/10 effort. These range from 5k pace (1:00s) down to 10k (3:00s).
Float segments: 6/10 effort. This is a “Moderate” steady run, roughly 30-45 seconds per km slower than your hard pace. Never walk or stop.

Feel.
The transitions are the trick of this session. You will feel your heart rate and breathing go up during the hard efforts, but the real work happens in the first 15 seconds of the float as you fight the urge to slow down to a jog. You should feel “recovered enough” to start the next rep, but never fully fresh.

Adaptation.
Improve your lactate shuttling (the ability to recycle metabolic byproducts as fuel while running at a high aerobic output). Build running toughness and specific “speed endurance” by teaching the legs to keep turning over under cumulative fatigue.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you maintain a steady float without dropping to a slow jog or walk?
– Did you successfully step down your pace as the intervals got longer (e.g., 5k pace for the 1:00s vs. 10k pace for the 3:00s)?
– How did your posture hold up during the final 3:00 segments when the fatigue was highest?
– Did you overcook the 1:00 sprints, making the following floats impossible to manage?
– What adjustment would help you stay more consistent next time?

Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

– Each set is 1 Clean (squat, of course) + 2 Front squat + 1 jerk (anyhow)
– Start @ 68%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.