6 sets: 1min ON, 1min OFF

1. Row for Calories
2. Bike for Calories

(vuorottele 1. ja 2. 80-85% teholla)

20 min on elliptical
2 sets pullups (8, 5)

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.

2-3sets:

3+3 turkish get up
45-90s D-ball hold

AF WEEK 22, Day 3

STRENGTH:
3 rounds:

1) 3 Front Squat
2) 6-8 Seal Row
3) 6+6 Standing DB Press

RIR 2, not to failure but with perfect form. This can be done after the metcon, if you prefer
conditioning.

15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
2:00 Air bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
2:00 Air bike

8 x AMRAP2

2min rest between amraps

A) 10 power clean @70/50kg remaining time burpee over the bar

B) 18/13 cal row/bike
Remaining time T2B/T2R/knee raises

RPE 4.5

Huom!

Treenin idea on liikkua reippaalla intensiteetillä, mutta tavoitteena ylläpitää vauhti treenin loppuun asti. Remaining time liikkeisiin pitää jäädä vähintään 45s aikaa. Skaalaa PC painoa/soudun kaloreita tarvittaessa.