AF WEEK 39, Day 1

WEIGHTLIFTING:

A) 3 sets:
3x (1 Muscle Snatch + 1 Overhead Squat)

Use a light to moderate load. Focus on a smooth bar path and a strong overhead position.

B) E90–120sec x8:
Hang Squat Snatch Double, TnG lifts

3 sets @ 65–70%
3 sets @ 70–75%
2 sets @ 75–80%

Target: Develop power and confidence from the hang position. Stay patient in the pull and finish with speed. Add load only if both reps remain technically solid.

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH
3@barbell, 3@up to 75%, sn-%, rest btw sets 2min, example up to 55/65/70/75%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN
3@barbell, 3@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack, split both side 1+1
2@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%

E1.20M x 8-10

alt 1 & 2

1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU Huom! Semi helpot ja tekniset setit.

LÄMMITTELY
2 kierrosta
• Jalan nosto rullan yli seinällä
• Rintarangan kierto seinällä
• Rullan työntö seinällä
• Vaaka + polven nosto kepin kanssa
• Kyykky käsien nostolla

VOIMA
1. Maastaveto tangolla 3 x 6-8
Lepo n. 60s. sarjojen välissä
2. Yhden käden tuettu kulmasoutu 3 x 6-8/käsi

AMRAP 10min
12 x lantionnosto
12 x vuorikiipeilijä
12 x selän ojennus

Run intervals
6-8 x 600m @ 5k pace

– Rest 1:15 between repeats –

+

Rest as needed, then:
4 x 200m @ mile pace

– Walk 200m for recovery –

5k pace. Use your pace from the 5k time trial from last week. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Mile pace. You can take either 1600m or 1500m (if you’re more familiar with this distance) as a reference point here. If you’re unsure of the pace, don’t worry, the intent is what matters here: These should be fast but not forced repeats to build confidence in your legs, even when they’re tired.

Number of intervals. Start with a number of intervals you can finish well. Only go past 6 if pace and mechanics stay consistent.

SESSION NOTES
Overview. Progressing from last week to 600m repeats at 5k pace. The goal is not to sprint the reps, but to continue to build controlled speed and repeatability at a pace you could hold for a hard 5k effort. The 200m repeats at the end will require focus to execute well.

Effort. Work at RPE 8-8.5/10. Each 600m should feel strong and purposeful, but not like a max effort. The 1:15 rest is short enough that fatigue will build, so the first few reps should feel controlled. If you cannot hold 5k pace without forcing it, stop at the lower end of the range.

Feel.The first 3-4 reps should feel smooth and almost too manageable. The 1:15 rest is just enough recovery to keep quality high, but not enough to feel fresh. While these will get hard, especially as volume accumulates, you should stay in control throughout.

Adaptation. Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping mechanics efficient as fatigue builds. 200m repeats

Execution notes.
Use the first rep to lock into pace, not to test your fitness. Keep each 400m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:00 rest, then start the next rep on time. Stop the set when pace drops or form changes.

Debrief.
– How consistent were your 600m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– On which interval (if at all) did the pace or your mechanics start to change?
– Were you able to stay relaxed and not force the speed on the 200m repeats?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 750m Row or SkiErg repeats OR 1500m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A1. Lantio tankoon jalat boksin päällä
A2. Muscle up jalat boksin päällä
A3. Tanko muscle-up hypyllä
A4. Hyppy tankoon (Jump the bar)
A5. Polvet ylös (Knees up)
A6. Lantio tankoon (Hips to bar)
A7. Tanko muscle-up

For time

100 Double-unders
50 DB walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups

80 Double-unders
40 DB front-rack walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups

60 Double-unders
30 DB overhead walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Note. This is a repeat from the start of the year. If you did the workout then, you can check for progress.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
B7. 3 snatch pull-unders
B8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Block power snatch + Block snatch

5 to 7 x 2+1 @ 62.5+%1RM snatch, go every 1:15-1:45

– Start counting your sets @ 62.5%1RM snatch and then build up if moving well.
– Drop the bar between each lift
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).