Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x1reps@75-85% of 1rm
go new set every 1-1.5 minutes
Weighted Strict Chin Ups 5x1reps@60-70% of 1rm
go new set every 1-1.5 minutes
you can go this also as superset and then go new set for every 2-2.5 minutes.

Metcon (Time)

10 Thruster (52.5/35kg) (MASTERS 45+/SCALED 8 REPS OF THRUSTERS)
500/425m row
10 Thruster
500/425m row
10 Thruster

Rest 5:00

10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS

Accessory Work
2-3x20m backwards sledge pull
2-3 x 10 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

AF WEEK 49, Day 2

STRENGTH (4/4)

Back Squat 5x3

RIR 0-1
Rest 2-3min between sets.
Do more work compared to last week.

1+1+1@80%, jerk-%, rest btw sets 2min

DEFICIT DEADLIFT

4x5

• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina
• aloita itsevarmasta/lisää viime viikosta

1:00 on / 0:30 off x4:
3 power clean
6 elevated push up
9 air squat
- jatka siitä mihin jäit edellisellä intervallilla

HUOM! Voit tehdä EASYn ja WODin kaikilla päivän tunneilla

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

Snatch

A) EMOM Untill Days Heavy (2.5-5kg korotukset)

• 1 Hang Power Snatch

B) Hang Squat Snatch

• 4x1 @100% from days 1RM Power

*rest 2-3min between

Back Squat

• 4x10 @RIR 1-2

*jatkuva liike, eli älä pysähdy ylhäällä tai alhaalla, normaali kevyempi paino
*rest 3min between

Metcon

4 Rounds For Time/Quality (iisisti jos yzkä bro)

• 20 GHD
• 40m SB Bearhug Carry
• 15 Heavy KB Swing @32kg

-Rest 2min between rounds-

Syklin kolmas viikko ennen syysloma viikkoa ja kevennystä.

AMARAP 12
7 Wallballs
7 Air squats
7 Push ups

PIKKU JUMPPAAA 🤭

FOR TIME:
40 box jump overs @60cm
20 thruster @42.5kg

• rest 2min-

3 rounds:
17 t2b
10 front squat @42.5kg