AF WEEK 49, Day 3

WEIGHTLIFTING:
E90sec x10

Squat Snatch Double.

Drop and Go. All sets across (same loading)
Use 80-85% of 1RM.
Target: choose a loading that challenges
you in the last rounds but you can execute without misses.

BENCH PRESS

4x6 @85%

Every 3min

Snatch 3-2-2-1-1-1 reps

Finish with 10 minutes of working on pegboards.

Pegboard pull-up variations include
- Feet on wall, even grip
- Feet on wall, uneven/staggered grip
- Dead hang, even grip
- Dead hang, uneven/staggered grip

For Time:
Front squat x 40
Bike 1 000 m
Back squat x 80
Ski Ergo 500 m
Shoulder to overhead x 100
Burpee x 250

RX 30/ 15 kg

Voit tehdä tämän omasta treeniviikostasi riippuen myös 2-3 hengen ryhmissä. Ergoissa jokainen suorittaa annetun matkan, muut liikkeet you go-i go tyylillä.

Strict Press

A) 2x5 @RIR 1-2

B) 3x2 @RIR 0-1

*E3MOM

Push Press

• 3x4 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Weighted Wide Pull Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

Metcon

4x 5min AMRAP / 2min Rest Between
Alternating A&B

A:
- 3 Wall Walk
- 15 GHD
- 30 DU

B:
- 10 Pull Up
- 10 DB Snatch @25kg
- 10 Cal Ski

Accessories

4 Rounds For Quality:

• 10-15 DB Bench Press
• 15-20 Banded High Pull
• 10 Feet Raised Ring Row

3RFT w/ Partner, YGIG divide anyhow:
26/18 cal row
20 kb sumo deadlift high pull
14 push up
- rest 60s between rounds

TC: 11

Sekaparit -> soutu 22 cal.

Complete as many reps as possible in 14 minutes of

• 1,200-meter ruck
• 24 toes-to-bars
• 12 push jerks
• Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box

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

For time

5 Rounds

40 Double-unders
4 Power snatches @ 61/43kg (135/95lbs)
4 Wall walks

– Rest 1:00 –

5 Rounds

8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
8 Chest-to-bar pull-ups
8 Burpee box jump overs, 24/20”

– Rest 1:00 –

5 Rounds

12 (cal) BikeErg
6 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)
12 Wall balls @ 9/6kg

Target time. < 28:00 (including rests) Time cap 33:00

Overview. Three workout mash-up. You get 1:00 to recover between the parts (big exhales, breathing with hands on knees for 1st 0:15, then flush your mouth with some carbs and get ready for the next piece). If you can keep a steady pace and keep moving, you’ll get a good time.
Pacing. As this is a longer workout, your main focus is on staying consistent from round to round on each piece. If you can keep all movements unbroken (aside from power snatches as quick singles) and pace using the transitions as your breaks. Keep an eye on your breathing/HR so you don’t push yourself too hard too soon. Save some kick for the final part