AF WEEK 33, Day 3

WEIGHTLIFTING (2/3)
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Add 2,5-5% compared to last week.

Suggested loading (experienced lifters)
Set 1: 72–77%, Set 2: 77–82%, Set 3: 82–87%,

then 1–3 additional singles up to 90–92% if technique remains solid.

KUNTOHARJOITUS

10:00 Minuutin aikana niin monta kierrosta kuin mahdollista:
8 Penkkipunnerrusta
10 Boxin yli askellusta yksi käsipaino farmarikannossa

2:00 min tauko

10:00 minuutin aikana niin monta kierrosta kuin mahdollista:
15 Burpeeta kahvakuulien yli
15 Rinnallevetoa kahvakuulilla

---

HUOMIOITA
Harjoituksen tarkoitus on kehittää voimaa ja voimakestävyyttä, joten tähtää raskaisiin painoihin. Pyri saamaan itsellesi sellainen paino, jolla saat nipin napin tehtyä sarjat putkeen tai joudut loppua kohti ottamaan pienen tauon sarjan aikana.

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)

3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances
3 Hang squat snatches

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
8 V-ups
+
Prep the movements for the workout
* Practice few short sets of toes-to-rings and burpees
+
@ workout pace
200m Row
8 Toes-to-rings
200m Row
8 Burpees over the rower
200m SkiErg

2 Rounds
8 Scapular push-ups
8 Air squats
5 Tempo (slow) push-ups
8 Box step ups
8 Single leg DB snatches, alt
+
Prep the movements for the workout
* Practice short sets of each movement
+
@ workout weight
10/7 (cal) Air bike
6 DB snatches
20 Double-unders
10/7 (cal) Row
6 Box jump overs
2 Wall walks

AF WEEK 33, Day 2

STRENGTH:

2-3 set, rest as needed between:

1) 8-10 Landmine Lunge Press
2) 8-10 Landmine Row

RIR 2

BikeErg

5:00 @ easy, build up to RPE 5/10 effort
3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
+
2x
0:10 @ 110+ rpm
0:50 @ easy spin
+
3:00 @ 85-88%FTP
2:00 @ easy spin

ATPF WEEK 32 Day 3

Finisher (optional)
One round for the pump!

100 banded standing behind the neck press
100 banded biceps curl
100 banded triceps push-down

Target: big sets, huge arms!

AF WEEK 33, Day 3

Finisher:
10-1 with a pair of light DB

Biceps Curl
Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top