AF WEEK 25, Day 2

CONDITIONING:
3-5 set:

10-20m Prowler Push.

Rest 2-3min between sets. Use a
loading that is challenging, but you can get unbroken sets.
RPE 3-4, go by feel.

2 Rounds

250m Row
10 Air squats
10 Band pull aparts
30 single-unders
+
2-3 Rounds
6 Box jumps
8 DB snatches (4/arm, smooth mechanics)
16 Double-unders
250m SkiErg (easy to moderate effort)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
250m Row
12 Box jump overs
6 Chest-to-bars
250m SkiErg
6 Toes-to-bars
8 DB snatches, alt
30 Double-unders

Squats

BS + FS

• 4 FS + 8 Back Squat

*rest 3min between sets and 30s between fs and bs
*lisää snadisti painoa viime kertaseen

Strength

A) 4 Sets:

• 12 DB Bench Press *rest 30s
• 10 Snatch Grip Bent Over Row *rest 2min

B) 4 Sets:

• 1 Set of Wide Grip Pull Up *rest 30s
• 10-15 Seated Lateral DB Raise

C) Optional 3-4x For Quality:

• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext

LÄMMITTELY
10-15 x kehonpaino syväkyykky + 5 x käsien nosto kyykyssä
10 x /jalka yhden jalan hyvää huomenta + 5 x yhden jalan jefferson curl
10 x /puoli 90/90 kierrot + 5/puoli takajalan nosto ja lonkan aukikierto
10 x /puoli kierrot lähentäjävenytyksessä
10 x nelinkontin rangan ojennus-pyöristys (vk vastukseksi)
10 x istumasta rullaus selinmakuulle
10 x / puoli sivutaivutukset toinen jalka korotettuna
10 x / puoli toispolviseisonnassa rintarangan kierrot (vk vastukseksi)

AF WEEK 34, Day 1

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

For the burn!

Tempaus pys 2s. Ap
5sarjaa
-2

AF WEEK 26 DELOAD, Day 1

WEIGHTLIFTING:
E15sec for 5min:

Power Clean + Push Jerk @ 50-60%

Use the same loading across. This has a total of 20 reps.
Target: solid reps, nice sweat. No need to push the limits. Move well and feel good

AF WEEK 7, Day 3

ACCESSORY:
3 rounds for Quality, rest as needed between movements.

1) 30-45sec D-Ball/Sandbag Hug
2) Max Hold L-Sit (parallettes, KB Handles)

Scaling: D-Ball/Sandbag→ Dual KB Front Rack Hold

Amrap10:
10 d-db row
10 d-db alt. Reverse lunges
5+5 db push press
10 r.twist
:30sec machine

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
+
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)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg