AF WEEK 40, Day 1

CONDITIONING:
E150sec for 3 rounds (30min)

1) 30-60sec active/passive hang + Row
2) 4-8 Jefferson Curl + Echo
3) 10-15 Snow Angel + Ski
4) 5+5 Cossack Squat + 10 Cyclist Squat + Bike

Overall RPE 2-3.
Target: move well, take your time.

Scaling: use the machines you have.

AF WEEK 39, Day 2

CONDITIONING:

5 rounds, with 90sec rest between

400m Run
12 DB Snatch
6 Bar Muscle-Up
90sec rest

RPE 4 when working. Solid pacing, all rounds within 15sec. DB is on the heavier side. Challenge yourself with one movement.

Rxd: 22,5/15kg.

Masters: 17,5/12,5kg.
Advanced: 30/22,5kg

Scaling: 400m Run→ 300m or 500m Row/Ski or 1000m Bike
DB Snatch→ decrease loading
Bar MU→ decrease rep scheme or with Jumping Bar MU

AF WEEK 40, Day 2

WEIGHTLIFTING
E20sec for 5min (20 reps):

Power Snatch

Rest as needed, then

E20sec for 5min (20 reps): PC + Push Jerk

Use 60-65% of 1RM in both movements.
Move well and feel good.

AF WEEK 40 Day, 2

WEIGHTLIFTING

E20sec for 5min (20 reps):

Power Snatch

Rest as needed, then

E20sec for 5min (20 reps):

PC + Push Jerk

Use 60-65% of 1RM in both movements.
Move well and feel good.

AF WEEK 40, Day 2

BODYBUILDING

E150sec for 4 rounds (30min total)

1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. The goal is to get a solid pump!
Choose loadings and movement models you can finish 10+ reps on the second movement.

AF WEEK 40, Day 3

GYMNASTIC CONDITIONING
EMOM9:

Ring Muscle-Up

Choose your reps scheme based on your fitness level:
A: 1-2-1-2-1-2-1-2-1 (13 total)
B: 1-2-3-1-2-3-1-2-3 (18 total)
C: 1-2-3-4-1-2-3-4-1 (21 total)
D: 1-2-3-4-5-4-3-2-1 (25 total)

RPE 3 to 4.
Target: no fails, goal is to get good quality reps and build up your confidence.

Tailoring Options: Bar MU or Jumping Bar MU or with strict pull-up + ring dip (for example 3 MU→ 3 strict pull-up + 3 ring dip)

AF WEEK 40, Day 3

CONDITIONING
AMRAP20:

5-10m Handstand Walk
10 TTB
20m D-Ball Carry
20cal Bike

Overall RPE 3.
Target: move well. unbroken sets with a little rest between the movements.
Bike can be used to moderate the heart rate.

Scaling:
HSW→ 2-4 Wall Walk
D-ball carry→ Double KB Front Rack Walk

AF WEEK 41, Day 1

CORE:
EMOM x8

1) 30sec Double KB Front Rack Hold
2) 10-16 Alternating V-Up

Feel The Burn!

AF WEEK 42, Day 1

WEIGHTLIFTING (2/2):
Lift every 90-120sec

A: 3 set: 2 Muscle Snatch + 2 High Hang Squat Snatch. Touch and Go reps. Work up to 50-55% of 1RM

B: 3 set: 2 High Hang Squat Snatch + 2 Above the Knee Hang Squat Snatch. Touch and Go reps. Work up to 55-65% of 1RM

C: 3 set: 1 Above the Knee Hang Squat Snatch + 1 OHS. Work up to 65-75% of 1RM

Target: Add more load (2,5-5%) compared to last week. These are not maximum efforts!
Vertical Jump (hip extension). Keep the barbell close to your body with fast transitions.

AF WEEK 42, Day 1

CONDITIONING:
2x, with 5min rest between

12-9-6

Thruster
Pull-Up

RPE 4 when working.
Target: Sub 2:30min rounds, with sustainable pace. Unbroken reps.

Rxd: 42,5/30kg.
Masters: 35/25kg