Bench Press

6 x 6. Start @ 70% and building

Go every 3:00

Deadlift

A) 2x3 (3sec jarrutus alaspäin)
*rir 2
*E3MOM

B) 2x3 (ilman jarrutusta)
*RIR 1
*E3MOM

Metcon

AMRAP 3:

• 15 Cal C2 Bike
• 20 STOH @42.5kg
• 20 T2B
• 20 OHS
• 100 DU
• 20 Power Clean

rest 1min

AMRAP 5:

• Sama ku aikasempi

rest 2min

For Time:

• Edelleen sama

*eli ekaks 3min aikaa päästä niin pitkälle ku kerkee. Ehkä about OHS asti. Sit 1min lepo, jonka jälkeen 5min aikaa niin pitkälle ku kerkee. Sit 2min leebeni ja vikassa for time koko paske. Ja alkaa aina alusta toi setti joka kerta

AF WEEK 14, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements:

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 6 Bench Press @ 88-92%
3) 5 Weighted Pull-Up

RIR 1-2 with the bench and pull-ups. Squats with 65% of 1RM Front Squat

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

14' AMRAP
15 abmat sit up
12 wall ball
9 devil press @ 2x15/10kg DB

A)
5 rounds
single arm :
1 kneeling press
1 tall kneeling press
1 half kneeling press
1 standing press
1 push press

B )
AMRAP 12’*
8/8 single arm swing
5/5 hang snatch
3/3 thruster
*45” rest after each round

C)
EMOM 9’
1: 10 pull through
2: 8/8 side bend
3: 12 leg lift in bridge

Juoksevalla 30min kellolla:
Kaikkia liikkeitä suoritetaan ensin 16, sitten 13, ja lopuksi vielä 10 toistoa, minkä jälkeen on vasta 2:00 lepo

16-13-10:
Cal soutu
Vauhtipunnerrus @2x kässärit
Lisäpainovatsa
-2:00 lepo-

16-13-10:
Cal pyörä
Heiluri
Jalkojennosto kuulan yli
-2:00 lepo-

16-13-10:
Burpee boksille/korokkeelle nousu
Wb
Vuorikiipeilijä kädet pallolla
-2:00 lepo-

Max määrä caloreita

42min EMOM
(50s on/10s Off)

1) Erg (Ski or Row)
2) Sled Push & Pull
3) Rest
4) 10 DB Thruster + amrap: DB Reverse lunge
5) Burpee to Target
6) Rest

Alternate B1/B2

B1. Seated KB press – 3 to 4 x 8-12 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Ring row – 3 to 4 x 8-12 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1

AF WEEK 17, Day 3

WEIGHTLIFTING:

A1) Clean & Jerk: Build to heavy single with 5-7 lifts (88–92%). Rest as needed between sets.

A2) Jerk (from rack): 3 x 1–2 @ ~85%. Rest as needed between sets.

Goal: Strong top lift and reinforce jerk confidence.