AF WEEK 36, Day 1

WEIGHTLIFTING (2/2):
E90-120sec x8:

Squat Snatch Triple. Drop and Go

3 sets: 60-65% of 1RM
3 sets: 65-70%

2 sets: 70-75% (only if technique remains consistent)

Target: Add 2,5-5% compared to last week. Build on last week's session. Add weight only if technique and bar speed remain consistent. Every triple should look the same.

5x5

Go every 2:30

8 burpees to target
5 pull-ups
400 m run
15 box jumps
5 push-ups

AF WEEK 36, Day 1

STRENGTH (3/3):
EMOM x8:

1) 1 Front Squat
2) 3 Back Squat

RIR 2
Target: Build strength that carries over to the Olympic lifts. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load. Suggested loading (experienced lifters): Around 80–85% of your 1RM Front Squat is a good starting point. Adjust the load if technique or bar speed deteriorates

shoulder & Th mobility

half TGU 4x3/3

bear pos. KB pull through 4x8/8

KB suitcase march 3x10m/side

superset, 4x
5/5 push up pos. birddog
5/5 KB teapot

AF WEEK 36, Day 1

CONDITIONING:
EMOM10:

1) 10 TTB
2) 15 Wallball

Overall RPE 3-4.
Target: unbroken sets. Choose the rep scheme to fit your fitness level. This is not all out, but with little sweat.

AF WEEK 36, Day 2

CORE:
1-3 rounds of Core Complex with 5 reps each movement .

Upper Body Lifts (supine)
Leg Lifts
Upper Body & Leg Lifts
Hollow Rock
Hollow Hold
Upper Body Lifts (prone)
Leg Lifts
Upper Body & Leg Lifts
Arch Rock
Arch Hold

AF WEEK 36, Day 1

ACCESSORY:
1-2 rounds, rest as needed between:

1) 10 Reverse Snow Angel
2) 10 Pull-over

Target: strengthen and increase the shoulder mobility

5-3-2
5-3-2
5-3-2

Go every 2:30

1) e2:30 x5:
6-6-5-5-4 maastaveto
5-8 leuka

2) emom16:
1: 6+6 landmine press
2: 12 landmine twist
3: 8-10 cal laite
4: lepo