AF WEEK 32, Day 3

CONDITIONING
5 × 3 min ON / 2 min OFF

Start each interval with 200m Run
Then continue with the AMRAP:

3 Power Clean, 3 Front Squat, 3 Jerk, 3 Bar Muscle-Up

Resume the AMRAP where you left off after each interval.

RPE 4 when working. Target: Maintain a consistent pace across all 5 intervals.
Keep the barbell cycling smooth and efficient.
Avoid long breaks on the Bar Muscle-Ups.

Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg
Scaling: Bar MU→ Jumping Bar MU or C2B

*työnnä joka sarja eripuolelle saksiin

2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95% - up to the starting weight, jerk-%, rest 2-3min

Bodaus 3x
5 Penkkipunnerrus v3
6-8 polven koukistus soutulaitteella
Submax Seinäistunta

6x1min ON 1min OFF
1) Kalorit
2) 8 Rengassoutu Amrap: Vauhtipunnerrus tangolla

AF WEEK 27, Day 3

CONDITIONING:
4x2min ON- 1min OFF:

15 TTB
10 Bar over Burpee
→ remaining time max rep Cluster (squat clean thruster)

Target: you should have 30-45sec time to hit the
clusters. Don’t redline too fast. Smart pacing.
Choose a rep scheme where you get most of the
rounds unbroken or in 2 sets with small rest only.
Rxd: 50/35kg
Masters: 42,5/30kg
Advanced: 60/40kg

Deadlift up to knees, Rest 2:00-3:00 between sets

3 @ 60%
2 x 3 @ 70-75%
4 x 2 @ 75-80%

EMOM 15 or 20 (0:40/0:20)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set in each work window to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

FRONT SQUAT + DB's DEFICIT BSS
*bss: etumaisen jalan alle levypaino/15cm boksi jne. mitä korkeampi sen syvempi kyykky. Kehonpaino 80-90% etumaisen jalan päälle, takajalka hengailee penkillä nilkka suorana. Keskivartalo aktivoitu ja paineistettu. Liikkeen ajan lantio säilyy vaaterissa, ei droppaa puolelta eikä toiselta sekä alaselkä pysyy suorana - ei notkoa. Jos haluat enemmän tuntemusta etureiteen - pidä torso mahdollisemman pystyssä ja kyykkäät suoraan alaspäin. Jos haluat tuntemuksen etureiteen sekä pakaraan - koukista lantio, joilloin torsoon tulee kevyt etukumara (niikuin täti videolla) - kyykkää tästä suoraan alaspäin. Puske ylös etumaisen jalan työllä!

3× 3 + 5 reps/leg@70-80% fs% + mod weight 1-2 reps in reserve, rest 3-4min

1-2 sets of Kipping Toes-to-Bar complex

3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds

3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for DB snatches and clean and jerks

• Practise few short sets of toes-to-bars, chest-to-bars and burpees between weights + @ workout weight 200m Run 3 Bar muscle-ups 4 Power snatches 10/7 (cal) Row 2 Wall walks 4 Thrusters

AF WEEK 17, Day 2

ACCESSORY:
2-3 set, rest as needed between

1) 8-12 Seal Row
2) 10-20 GHD Sit-Up

RIR 2 with the strength work

AF WEEK 21, Day 1

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

For the burn!