Emom 12

1) 1-2 Köysikiipeily
2) 15-40s Kuppipito
3) Sivulankussa lantionnosto
4) Lepo

3min tauko

Emom 12

1) 15-30s Rengassoudun yläasentopito
2) 3-5 Raaka T2B
3) 5-15 Punnerrusta
4) Lepo

AF WEEK 33, Day 1

GYMNASTIC CONDITIONING:
2-4 rounds, go by feel. Rest 2–3 min between rounds. Stay
fresh.

2 Rope Climb + 10m HSW + 50 DU

RPE 3-4
Target: Smooth, high-quality reps. Never close to failure

LÄMMITTELY
15 min
200 m hiihto/soutu
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x dead bug
20 x AKK pohjepumppailut

🎄AMRAP 6(min) yötä jouluun🎄
1 x Lankku + loput synkrona
6 wall ball
6 pystypunnerrus
6 + 6 jalat kuulan yli

🎅🏼AMRAP 6(min) yötä jouluun🎅🏼
1 x farmers walk + loput synkrona
6 etuheilautus
6 + 6 askelkyykky taakse
6 perhosvatsat

🎁AMRAP 6(min) yötä jouluun🎁
Max metrit hiihtoa
Max metrit soutua

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH
2×3@barbell, 3@60%, 2@70%, 1@80%, 2@70%, 1@80%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@60%, 1×2× 1+1@70%, 1+1@80%, 1×2× 1+1@70%, 1+1@80%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@75-80%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE9-10, 0-1 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

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

EMOM 15 or 20 (0:40/0:20)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set in each work window to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

8min for quality:
30s miniband glute bridge with abduction
4+4 bodyweight knee over toe split squat (as slow as possible)
6+6 barbell 1-leg deadlift
8 banded facepull into external rotation + press
6 crab extension (3s at top)

Glute bridge:

-parallel bars, rope climb
-dip strength (ring dip/ bar dip)

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

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-4 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.