Midline capacity

3 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Power snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+2+3

Timecap 15

AF WEEK 2, Day 3

STRENGTH:

EMOM x6:

3 Thruster @ 60-65% of 1RM

Bar from the ground. Drive with your legs. This should accumulate, but you could continue 3-4 more mins.

AF WEEK 2, Day 3

CONDITIONING:

3x2min ON-2min OFF

20/17cal Echo
10 TTB
Remaining time max rep C&J

RPE 4-5

Target: Hit these intervals hard! you should have 30+ sec time to hit C&J.Can you get 20+ reps total?

Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg

Tailoring Options: Use a rep scheme of 15/12cal + 7 TTB
Decrease loading

AF WEEK 2, Day 3

ACCESSORY:
Gymnastic Holds

EMOM x12
10-20sec static holds with perfect form

1) Chest to Rings or Chin over bar hold
2) Bottom of Ring Dip
3) GHD Hip Extension Hold
4) Ring Support

Overall RPE 4

Alternate B1/B2

B1. Seated KB press – 3 x 8-12 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Ring row – 3 x 8-12 @ RPE 7 (3 RIR), rest 2:00 before B1

2 rounds
5 Inchworms
5 Jefferson curls
10 Hand to hand KB swings
8 Handstand shoulder shrugs
+
2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
6 Box jumps
+
Setup and practice each of the movements
+
@ workout weight
10/7 (cal) Row
8 Wall balls
4 Burpee box jump overs
6 Shuttle runs
4-8 DB snatches, alt
2 Wall walks

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

AMRAP 15

12 Wallball Shots
15 Push-Ups
18 Sit-Ups

Rest 1:00 between rounds

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