1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
8 Scapular pull-ups
8 Handstand shoulder shrugs
8 Kang squats
8 Hand-release push-ups

AMRAP 18’

20 x Airsquats
10 x Broad jump to box jump
20 x DB push press
20 x KB swings

2 min break

AMRAP 18’

300m Ski
80m Farmers Carry
300m Row
40m Sandbag walking lunges
600m echo bike (legs only)
40 wallballs

Bar muscle-up drills – 1 or 2 Rounds (optional)

3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for power snatches and thrusters
* Practise few short sets of bar muscle-ups and wall walks between weights
+
@ workout weight
200m Run
3 Bar muscle-ups
4 Power snatches
10/7 (cal) Row
2 Wall walks
4 Thrusters

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.

TEMPAUKSEN TEKNIIKKAA (painot kommentteihin, tarvittaessa oma lisäkirjaus)

Alkulämmittely
Tempauksen lämmittely kepillä + tangolla

Viikko 9:
Squat snatch: 5 x 1 @ 85-90 %

Viikko 10:
Squat snatch 1RM

ETUKYYKKYPROGRESSIO (syötä kg tulokseen)

3 x 3 Front squat @ 85-95 %

Goblet squat (vko 9) 3 x 20
Wallball (vko 10): 3 x 20
Step-up painoilla 3 x 10/puoli
Snatch-grip RDL tai Good morning 3 x 10
Weighted plank 3 x 30-45 s
Lonkan liikkuvuus fiiliksen mukaan

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

Snatch pull

2 x 3 @ 85-100%1RM snatch, go every 2:30-3:00

– Perform each set within in the prescribed percentage range

AMRAP 35

Heiluri (russian tai amerikan) 30
Kyykky 25
Rive + työntö 20 (10/käsi)
Punnerrus 15
Linkkari vatsat 10
Burpee 5

Bonus piste: kelkan työntö 50m + lekalyönti 30

Bonuspisteellä jokainen käy vuorollaan kiertävästi, muiden jatkaessa päätreeniä.