AF WEEK 11, Day 1

CORE:

3x20 GHD Sit-Up or V-Up

2/2 väliviikkoa.

Oma valintainen uintiharjoitus.

FITNESS MADNESS (Partner workout)
AMRAP 35 minutes
200m Run (100-100m)
10 Sync hanging leg raise (Rx+: Toes to bar)
200m Run
20 Sync USA swing (16/12 kg, Rx+: 24/16 kg)
200m Run
30 Partner wall ball (6/4 kg, Rx+: 9/6 kg)
200m Run
40 Tuck-up (Rx+: V-up)
200m Run
50-50 Single under (Rx+: 50-50 Double under)

Target: 3+ Rounds

In every 5min for 5 sets with partner-
21 cal airbike
15 wall ball
9 syncro deadlift @70/50kg

Score is the fastest interval

AF WEEK 26 DELOAD, Day 2

WEIGHTLIFTING:
Snatch Technique day:

A: Muscle Snatch + OHS, TnG
3 set: 2+1

B: High Hang Power Snatch + OHS, TnG
3 set: 2+1

C: High Hang Squat Snatch
3-5 set: 1

Use a moderate/light loading and focus on moving well. Rest as needed
between sets.

5 x e90s:
4+4 BB deficit reversed lunge

3 rounds of:
8-10 BB romanian deadlift
10+10 KB side bent

EMOM12:
1) ski / row
2) box jump over
3) ddb hang squat clean
3) du / su

Teams of two, split anyhow.
80 cal erg
60 deadlift (farmers hold with 2 KB)
50 Partner wall ball
40 Burpee box jump over (split)
50 Partner wall ball
60 deadlift (farmers hold with 2 KB)
80 cal erg

Time cap 25min

3 phase TRX row 5x5

kipping pull up w. slow eccentric last rep 5x2-3 rep

Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg