AF WEEK 14, Day 1

CONDITIONING:
Tabata 8 rounds:

RKBS

Target: go heavy with the KB!

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 60 @ base*

5 – 4 – 3 – 2 – 1-minutes of each:
Row for calories
Run for distance**
Ski for calories
Air bike for calories

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped. ** Or calories if on a runner

For time

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you've got a 14/20-lb vest or body armor, wear it.

Snatch

A) E75SEC X9

Set 1-3: 1 Snatch From Blocks (above knee) @65-70%

Set 4-6: 1 Snatch From Blocks (below knee) @75-80%

Set 7-9: 1 Snatch (Floor) @85-90%

B) For Time:

• 20 Snatch @50-60kg (sellanen paino et joutuu tekee ykkösiä alusta asti ja vähän joutuu lepäilee)

C) Snatch Pull 3x1 @120%

Back Squat

• 5x2 (1 RIR)

*Rest 3min between sets

Accessories

A) 3-4x For Quality:

• 45-60s Spanish Squat Hold
• 10 Slider Hamstring Curl

B) 3-4x For Quality:

• 45-60s Chinese Plank
• 15/15 Calf Raise

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@68%, 3 +[5+5]@77%, 1+ +[5+5]@86% max effort for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

AF WEEK 5, Bonus workout, Engine

CONDITIONING:

E3MOM x5: 300m Row

Target: Each round within 3sec. This will start to accumulate,
overall RPE 4.

AF WEEK 5, Day 3

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

For the burn!

EMOMx32 (40s on, 20s off)
1) echo bike cals
2) alt. devils press @225/15kg
3) DU / SU / DU practice
4) rest
5) echo bike cals
6) wall walk
7) Box jumps @60/50cm
8) rest

Block power clean

5 x 3 @ 85-93% of 3RM from 2-weeks ago, go every 1:00-1:30