AF WEEK 30, Day 1

WEIGHTLIFTING

E90-120s: Snatch

3x2 @ 80%
3x1 @ 85%
2–4x1 @ 88–92%

Target: Do not force a max attempt. Stop increasing the load if
bar speed drops significantly or technique deteriorates.
Finish with confidence and quality.

5 x e2m:
6-6-5-5-4 back squat @
*nousevalla kuormalla

EMOM8:
1) 8 bb supinated bent row
2) 8 DDB bench press

3 x 2min on / 2min off:
12/9 cal ski
6 DDB hang c & j 2x17,5/12,5kg
Rest of time:
DDB box step over

RPE 4.5

-> skaalaa: 10/8 or 9/7 cal
->DDB: 15/10kg, 12,5/7,5kg

AF WEEK 30, day 1

STRENGTH (4/4)

Back Squat 4x4.

Rest 2-3min between sets. All sets across
(same loading).

Target: add 2-5% compared to last week or use the same
loadings. Last set should be RIR 1-2

AF WEEK 30, Day 1

CONDITIONING:
3min ON-3min OFF for 3 rounds:

300/250m Row
5 Power Clean

RPE 4 when working.
Target: 2+ rounds each interval.

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

AF WEEK 32, Day 1

CORE:
EMOM x8

1) 30sec Double KB Front Rack Hold
2) 10-20 Mountain Climber

AF WEEK 32, Day 3

WEIGHTLIFTING (1/3)
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Learn the complex, leave 2-3 good reps in reserve.
Build in weight only if technique stays consistent.
Finish with a challenging but technically sound snatch.

Suggested loading (experienced lifters)
Set 1: 70–75%
Set 2: 75–80%
Set 3: 80–85%, then 1–3 additional singles up to 88–90% if technique remains solid.

AF WEEK 32, Day 3

WEIGHTLIFTING (1/3)
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Learn the complex, leave 2-3 good reps in reserve.
Build in weight only if technique stays consistent.
Finish with a challenging but technically sound snatch.

Suggested loading (experienced lifters)
Set 1: 70–75%
Set 2: 75–80%
Set 3: 80–85%, then 1–3 additional singles up to 88–90% if technique remains solid.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Front squat

Warm-up
6x60%, 6x65%

Basic weight
6x2 70%

AF WEEK 32, Day 1

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