EMOM for 4 rounds:
1. Russian twists or Landmine twists (alternate btw rounds)
2. 12+12 DB side bends
3. One KB OH carry
4. Rest

10 rounds

10 dead lift 35-45kg
8 wall ball
6 squat clean 35-45 kg
4 hspu
2 wall walk

Jerk

A) E3MOM X4:

• 2 Split Jerk (1s pause in catch)

B) E2MOM Till Days Technical Max:

• 1 Split Jerk

Skill EMOM 16

1: 45s Erg (VK)
2: 3-5 Wall Walk
3: 1 Set of Kipping Pull Up
4: 1 Set Of T2B

Strength

A) 4 Rounds Of:

• 4-6 Rope Pull Up (R hand above) *rest 30s
• 4-6 (L hand above) *rest 1min

B) EMOM 12:

1: 30s HS Hold (against wall)
2: Max Reps Strict Press @20kg (cap 45s)
3: Rest

VARKAUS PM-KISAAJAT:

punnitus klo 10.00-11.00, kisa 12.00
Pohjois-Savon piirinmestaruus painonnostokisat la 24.1.2026.

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2×3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3×1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2×2× 1+1@barbell (~23-25min),
1×2× 1+1@50% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 3× 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2×2× 1+1@barbell (18min),
1×2× 1+1@50% (15min),
1×2× 1+1@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 3× 1+1@95%-100+%

AF WEEK 17, Day 2

CONDITIONING 1:
EMOM x20:

1) 6 Heavy DB Snatch (3+3)
2) 2-3 Rope Climb
3) 10m HSW or 2-3 Wall Walk
4) 6-9 Box over Jump 75/60cm or higher
5) rest

Overall RPE 3-4. This is not all out. You could continue 1-2 more rounds with the same intensity. Choose a heavy DB for the snatches. Advanced atheltes can do legless rope climbs. Choose rep schemes to support your fitness level.

AF WEEK 47, Day 2

Finisher:
With a thin band, big sets and a huge pump!

100 Banded Behind the Neck Press
100 Banded Biceps Curl
100 Banded Triceps Extension

Maiju

LÄMMITTELY
- Ylivienti vk olkapäiden käännöillä
- 5/käsi + 5 yht.aikaa käden avaus vk
- Vk kierto
- Vk punnerrus
- Selän ojennus yhdellä kädellä kepillä
- Rinnan venytys kepillä
- Rangan rullaus - käännöt alhaalla - taaksetaivutus ylhäällä
- Kyykky - polvien ojennus + varpaiden nosto
- LLA - kobra
- Liskovenytys

VOIMA
Supersettinö
3 x 8 maastaveto
3 x 8 yhden käden tuettu kulmasoutu
3 x 8 istumaannousu (kuminauhalla/kehonpainolla/lisäpainolla)

AMRAP 18

5-10m handstand walk / 3 wall walk
500/400m standing bike (vastus 10/8)
1 heavy squat clean
20 push ups

AF WEEK 47, Day 2

STRENGTH (2/4)

Back Squat 5x3

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