AF WEEK 32, Day 3

WEIGHTLIFTING (1/3)
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Learn the complex, leave 2-3 good reps in reserve.
Build in weight only if technique stays consistent.
Finish with a challenging but technically sound snatch.

Suggested loading (experienced lifters)
Set 1: 70–75%
Set 2: 75–80%
Set 3: 80–85%, then 1–3 additional singles up to 88–90% if technique remains solid.

SET A | 3 rounds:
8+8 box step down
20 landmine rotation alt.

SET B | 3 rounds:
6+6 1-leg split stance deadlift
10-12 leg lift + reach

AMRAP12: teams of 2
10 cal row/ski (synchro)
20 box jump
10 cal row/ski (synchro)
20 DDB hang squat clean

Warm-up
1:30 of each @ easy pace
1) Air/Echo bike
2) Row
3) SkiErg
3) Run
+
@ workout pace
10/7 (cal) Aie/Echo bike
5 Shuttle runs, 25’+25’
200m Row
5 Burpees over the rower
10/7 (cal) SkiErg

HEAVY+ WEEK 8/10

---

10× LU RAISES *light weight

5-8×/side Modifield PALLOF PRESS + OH PRESS + OH SIDE BEND with 2sec hold each movements

5-8×/side SPLIT SQUAT HALO *plate

DYNAMIC Warm Up : 6 movements *katotaan videolta.. :)

--

video: Lu Raises

video: Modiflied Pallof Press *aloita eka videolla ja jatka liikettä seisten toiseen videoon jossa sivutaivutus

https://www.facebook.com/watch/?v=528990454834072

video: Split Squat Halo

video: Dynamic warm up : 6 movements
https://www.instagram.com/p/Db7oiZSMKlz/

---

---

TALL MUSCLE SNATCH + TALL POWER SNATCH + TALL SNATCH + DROP SNATCH + SNATCH SOTS PRESS *tall+drop=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH
3×2@70%, sn-%, rest 2min

---

TALL MUSCLE CLEAN + TALL POWER CLEAN + TALL CLEAN + SHOULDER PRESS + TALL POWER JERK *tall=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripuolelle saksiin
4× 1+1@80%, jerk-%, rest 2min

---

CLEAN PULL *use straps
3×3@85-90% cl dl-%, rest 2-3min

---

video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Tall Muscle Clean

video: Tall Clean

video: Tall Power Jerk

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10-12× DB's NEUTRAL grip BENCH PRESS

10-12×/side DB's/KB's GORILLA ROW

40-50× FLUTTER KICKS

--

video: DB Neutral Grip Bench Press

video: DB / KB Gorilla Row

video: Flutter Kicks

AF WEEK 34, Day 2

ACCESSORY:

1-3 rounds, go by feel and rest as needed between:

1) 10 Reverse Snow Angel
2) 5+5 Goblet Cossack Squat

Target: move well with full range of motion.

3 sets

8-12 Strict toes-to-bars OR ab rollouts
40m/side Suitcase carry

Deadlift

E3MOM X6

Set 1-2: 3 Reps
3-4: 2 Rep
5-6: 1 Rep

*tähtää raskaampiin, ku viime vkolla

Metcon

3 Rounds For Time:

• 6 Wall Walk
• 6 Devils Press @2x35lbs

rest 2min

3 Rounds For Time:

• 10 DB STOH 2x50lbs
• 15m HSW

Strength

4x Superset:

• 20m Yoke Carry
• 8-10 SB Clean Over Yoke

*rest 2-3min between sets

Accessories

3-4 Rounds For Quality:

• 45-60s Chinese Plank
• 45-50 Spanish Squat Hold

MODERATE WEEK 7/10

---

Do your own 10 min warm-up tai...
1-2 rounds:

10× LU RAISES *light weight

5-8×/side Modifield PALLOF PRESS + OH PRESS + OH SIDE BEND with 2sec hold each movements

5-8×/side SPLIT SQUAT HALO *plate

DYNAMIC Warm Up : 6 movements *katotaan videolta.. :)

--

video: Lu Raises

video: Modiflied Pallof Press *aloita eka videolla ja jatka liikettä seisten toiseen videoon jossa sivutaivutus

https://www.facebook.com/watch/?v=528990454834072

video: Split Squat Halo

video: Dynamic warm up : 6 movements
https://www.instagram.com/p/Db7oiZSMKlz/

---

---

TALL MUSCLE SNATCH + TALL POWER SNATCH + TALL SNATCH + DROP SNATCH + SNATCH SOTS PRESS *tall+drop=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH
3×2@70%, sn-%, rest 2min

---

TALL MUSCLE CLEAN + TALL POWER CLEAN + TALL CLEAN + SHOULDER PRESS + TALL POWER JERK *tall=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripuolelle saksiin
4× 1+1@80%, jerk-%, rest 2min

---

SNATCH PULL *use straps
3×3@80-85% sn dl-%, rest 2-3min

---

video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Tall Muscle Clean

video: Tall Clean

video: Tall Power Jerk

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10-12× DB's NEUTRAL grip BENCH PRESS

10-12×/side DB's/KB's GORILLA ROW

40-50× FLUTTER KICKS

--

video: DB Neutral Grip Bench Press

video: DB / KB Gorilla Row

video: Flutter Kicks

AF WEEK 34, Bonus workout, Engine

CONDITIONING:
EMOM x21:

1) 30-60 DU
2) 10-15cal Echo
3) 15 Wallball

Overall RPE 4

15-20min T2B tech

Kipping HSPU tech

EMOM 9
1. 8–10 Strict Knee Raises Weighted if possible
2. 6–10 Pike HSPU
3. 20–30 s Wall-Facing Handstand Hold

Treenin idea: kehittää T2B:n vaatimaa keskivartalo- ja lonkankoukistusvoimaa sekä HSPU:n pystypunnerrusvoimaa ja käsilläseisonnan hallintaa. Pääpointit: - Strict Knee Raiseissa pidä liike täysin ilman heilumista. - Pike HSPU:ssa hae mahdollisimman pystysuoraa punnerruslinjaa. - Wall-Facing Holdissa pidä pakarat ja keskivartalo tiukkana sekä hartiat aktiivisina. - Valitse toistomäärät niin, että jokaiselle minuutille jää vähintään noin 20 s lepoa.