SET A | 3 rounds:
8-10 sumo squat
8+8 1-leg hip thrust

SET B | 3 rounds:
6-8 BB rdl
8+8 banded plank knee raise

AMRAP10:
250m ski
10 v-up
20 sandbag lunge
10 DKB deadlift

2 Rounds @ base*

10km BikeErg
2km Jog

• 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.

SESSION NOTES
Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

Debrief.
– How was your pace? Could you have kept it for at least another 30 to 40 minutes?
– Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. You can replace any machine with another for the same duration

800m Jog

+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ workout pace
200m Run
10/7 (cal) Row
10/7 (cal) SkiErg
5 Burpee box jump overs
+
(optional) Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

AF WEEK 28, Day 1

STRENGTH (2/4):

Back Squat 4x4.

Rest 2-3min between sets. All sets across (same loading).
Target: add 2-5% compared to last week or use the same
loadings. Last set should be RIR 2

3 sets:
10 Seated DB Reverse Fly
10 Lu Raises
10 Scapula Push-ups
20 Banded Pull Aparts
- Rest 1min btw sets

AF WEEK 28, Day 1

WEIGHTLIFTING:
E90-120sec: Snatch

5x2 @ 70-75%, DnG
3x1@ 80%

Target: Smooth, consistent lifts. Stable receiving position. No
missed lifts or grinding reps. Prioritize precision over weight.
Snatches can be power and/or squat snatches.

Nyt on säpäkkä viikko tulossa, voimailuissa luvassa kovempia rautoja mut ne kyllä sieltä tulee ylös kun vaan mieli mukana sekä palautumista olet pitänyt huolta. skaalatkaa tarpeen mukaan!
Viikko 31 taas kevennys!
Kisalijat ottakaa tällä viikolla kevennys viikko.

Toinen kierto käyntiin! Hommaa piisaa. Jos jotain tähän niin kuormaa tulee paljon ota tarpeen mukaan huoltavaa toimintaa mukaan harjoitteluun. Esimerkiksi nyt kun tehdään voimisteluvoimaa isompaa volyymia kiertäjäkalvosin jumpat yms suotava ottaa matkaan. Heitä myös ekstraksi osaan harjoituksia niitä.
MUISTA MYÖS RIITTÄVÄ SYÖMINEN JA YRITÄ JÄRJESTÄÄ AIKAA PALAUTUMISELLE/LEVOLLE/KEHONHUOLLOLLE.

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

LÄMMITTELY
2 kierrosta - 60s./liike
1. Ylivienti kepillä
2. Käsien ojennus kepin kanssa
3. Olkapään aukikierto kepillä
4. Eteentaivutus kierrolla + taaksetaivutus
5. Sivutaivutukset kepillä
6. Sivukyykky puolelta toiselle

AKTIVAATIO & HALLINTA
2 kierrosta - 50s./liike
1. Lantionnostopito seinällä - jalkojen irrotus
2. Toispolviseisonnassa lonkan pyöräytykset
3. Tarjoilijakävely
4. Lankku seinällä - polvien vienti maahan
5. Yhden käden lapaveto

LIIKEPARIT
3 x 40s./20s.
1. Maljakyykky
2. Hiihto

3 x 40s./20s.
1. Rengassoutu
2. Korokkeen ylitys sivulta sivulle