LÄMMITTELY
Kiertoharjoitus - 2 x 45s./15s.
1. Lankussa ylävartalon kierrot
2. Bird - dog
3. Lapapunnerrus
4. Sivulankussa yläkropan kierto oik. + vas.
5. Dead bug kp:n kanssa
6. Ylöstyöntö mini vk

VOIMA
Lämmittelynä punnerruksen tekniikkaa 2 x 10
4 x 4-6 lattiapunnerrus
3 x 6-8 yhden käden tuettu kulmasoutu

AMRAP 10min
10 x wall ball
10 + 10 x käsinpaino tempaus
10 boksin ylitys
10 linkkari

AF WEEK 18, Day 3

WEIGHTLIFTING:
E3MOM x6:

3 Deadlift + 2 Clean + 1 Jerk,

TnG lifts. Find heavy of the day. Cleans can be power and/or squat cleans.

AF WEEK 8, Day 1

CORE:
1-2 rounds, go by feel:

1) 10 Slow and Controlled Hanging Leg Lift
2) 10 Box Pike-Up
3) 10 Plate Sit-Up

Target: feel the burn!

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

hip & spine mobility

3 rnds for quality
10 hollow body rock
10 toe touch
5/5 bear pos. birddog

side plank knees to elbows 4x6/6

plank hold for max time

5-8 box dips
5 strict chin-ups

Go every 3:00

AF WEEK 8, Day 3

CONDITIONING:
4x4min ON-3min OFF (alternate between A&B)

A: AMRAP 4’
2 rounds: 5 Power Snatch + 10 Bar over Burpee
→ remaining time Cindy or Nate

B: AMRAP 4’
12/10cal Echo
8 single arm DB Hang C&J (4+4 total)
8 TTB

RPE 4-5 when working.
Target: 2+ rounds Cindy/Nate each interval and 2+ rounds B each interval

Rxd: 50/35kg and 22,5/15kg.
Masters: 40/30kg and 22,5/15kg
Advanced: 60/40kg and 22,5/15kg

Cindy is 5 Pull-Up + 10 Push-Up + 15 Air Squat
Nate is 2 Ring MU + 4 HSPU + 8 KBS @32/24kg

week 8/9

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, rest 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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ALVA 😊

SEATED SHOULDER PRESS
1@climb to the maximum of the day, rest 2min

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5/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

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MUSCLE CLEAN from HIP + TALL CLEAN
3[3+3]@barbell, rest 1min

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CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

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video: MUSCLE CLEAN from HIP

video: TALL CLEAN

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

week 7/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH + TALL SNATCH
2x2[2+2]@barbell, rest 1min

--

SNATCH
2x3@barbell, 3@50%, 2@60%, 1@70%, 1@80%, 1@86%, 1@90%, 1+1@88%, 1@94% sn-%, rest 2min

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CLEAN + SPLIT JERK
2[1+2]@barbell, 1+2@50%, 1+2@60%, 1+2@70%, 1+2@80%, 1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% rest 2min

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CLEAN PULL *full foot
2x2@+5kg today best jerk, rest 2min

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4/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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OHS + SNATCH DROP
4[3+3]@barbell, rest 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 (could do 2 more) reps, rest 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE + SPLIT JERK *split jerk both side 1+1
4-6[1+2+2]@RPE8 (could do 2 more) reps, rest 2min