800-1200m Jog @ easy pace
+

2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

Assarit

A) E3MOM X3-4

• 8/8 DB Bulgarian Split Squat

B) 3-4 Rounds For Quality:

• 10-15 Banded Heavy KB Swing
• 20/20m DB Farmer Suitcase Carry (heavy)
• 30-60s Double KB fr Hold

E2M x 6

1 clean high pull + 2 high hang power clean + 2 push press @40-50%

Kevyet ja tekniset painot.

E2M x 6 1 clean pull + 2 high hang squat clean + 2 push jerk @50-60%

Sarjat nousevalla painolla. Toistot pitää pysyä semi kevyinä ja teknisinä.

Accessory

3 rounds:
10 lu raises
30-40s ring plank hold

In every 4min x 6 sets
15 KB USA swing @24/16kg
10 goblet squat
5 thruster
10 alt. V-ups
15m farmer carry @28/20kg

hip & spine mobility

back lying hip CARs 3x5/5

5 direction hip shifts 3x3/3

KB windmill 3x5/5

banded hamstrings curls 4x10

cossacks squat 4x5/5

Snatch Pull Complex for Quality
4 x 2+2 @easy

Snatch
3 x 2 @65-75%
4 x 1 @75-80%

Snatch Balance
4 x 2 @moderate

Finisher
3 Rounds of:
5 Jumps
30-45s Plank
8/8 Landmine Twist

6-8 Intervals

A1. AMRAP 3
30/24 (cal) Row
20 Wall balls @ 9/6kg (20/14lbs), 10′ target
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 1:00 before A2 –

A2. AMRAP 2
2 Rope climbs
12/10 (cal) SkiErg
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 2:00 before A1 –

Flow. Alternate A1 / A2

Number of intervals. Only do the final set of 2 intervals IF you have more to give

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

Session RPE. 8.9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to the same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike/Ski → Other machine, same calories
Wall ball → Lighter ball
PC+J → 70/47.5 kg (155/105 lbs), 61/43 kg (135/95 lbs), 52.5/35 kg (115/75 lbs) or 43/30 kg (95/65 lbs), weight you can keep moving with as singles.
Burpee box jump over → lower box → Burpee box step overs

00:00-15:00 (You Go, I GO)

Complete with partner for time
100/80 machine cals
80 DU
60 up down
40 DB squat @2x22,5/15kg
20 T2b

15:00-25:00 (You Go, I GO)

Complete with partner for time
50 renegade row 2x22,5/15kg
40 syncro hang cl and jerk @22,5/15kg
30 DB push up
20 machine cals

25:00-30:00
Max machine cals - non working partner hanging from the bar

5 x e2m:
5+5 BB reversed lunge

3 rounds of:
8 deadlift
8+8 band woodchop

15 x 30s on / 15s off:
1) row or ski
2) dkb swing
3) v-up alt.