Lepää sarjojen välissä 1-2 min.

AF WEEK 49, Day 1

CONDITIONING
5 RFT:

400m Run (airrunner)
10 Double KB Hang C&J
10 TTB

RPE 4-5.
Target: sub 18min. Time Cap: 22min
Rxd: 2x24/16kg.
Masters: 2x16/12kg

Target: use a loading you can get most of the rounds unbroken,
but it challenges you. Keep a sustainable pace with the runner
(rower), go for big sets, unbroken if possible, with C&J and TTB.
This is not a sprint, this is a grind. Most of the time is spent on
the runner/rower.

Scaling:
Airrunner→ 500m Row or 1000m Bike
Decrease loading

AF WEEK 8, Day 1

WEIGHTLIFTING
Week 7 – Training Max Week

Snatch: E2MOM x5 – Snatch @88–95%

Rest as needed, then

Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

Next week we hit 1RM in both movements

clean pull + squat clean 5x1+2 @moderate

power clean + push press + push jerk + split jerk 5x1 @moderate

LÄMMITTELY
Liikkuen availut/aktivoinnit
Paikallaan availut/aktivoinnit

VOIMA
3 x 6-8 takakyykky boksille/penkille
3 x 6-8 kulmasoutu lattiasta tangolla

KIERTOHARJOITUS
omalla paikalla, 2-3 kierrosta - 40s./20s.
1. Kyykky + lp työntö eteen
2. Lantio ylhäällä lattiapunnerrus
3. Tgu istumaannousu oik.
4. Tgu istumaannousu vas.

lepää sarjojen välissä 1-2min

Rope climb capacity

AMRAP 0:30 Rope climbs
– 1:00 SkiErg @ easy –
AMRAP 1:00 Rope climbs
– 1:30 SkiErg @ easy –
AMRAP 1:30 Rope climbs
– 2:00 SkiErg @ easy –
AMRAP 2:00 Rope climbs
– 2:00 SkiErg @ easy –

Intent. Accumulate as many rope climbs in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. Seated rope climb pull-ups

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances

3 rounds of:
6-8 rdl
8-10 pallof press / per side

3 rounds of:
8-10 1-leg hip thrust
1 set lying leg lift

AMRAP12:
12/9 cal row or ski
20 walking lunge
20 hollow rock
50 su

snatch pull + power snatch + hang power snatch 5x1 @moderate

power snatch + snatch balance 8x1+2