Bulgarian split squat 3x16

You go I go: 5 rounds each

5/7 cal row
6 box step up
9 DB squat (with 2 DBs)
Rest 2 min

3 devil press
6 box jump over
21 DU
Rest 2 min

5/7 cal row
6 burpee box jump over
9 DB push press

AF WEEK 52, Day 2

CONDITIONING

“Gauntlet”
30min AMRAP: Jackie+Karabell+Max reps of Cindy in the
remaining time

1000m Row
50 Thruster 20/15kg
30 Pull-Up
Then
10 rounds: 3 Power Snatch + 15 Wallball
Then remaining time max rep of: 5 Pull-Up + 10 Push-Up + 15
Air Squat

Target: 5+ rounds of Cindy. Tailor the loadings if needed to keep
you moving.
Use only one barbell.

Loadings:
Rxd: 50/35kg
Masters: 40/30kg
Advanced: 60/40kg
This can be done with a partn

YGIG

1500m row
100 wall ball (6kg)
100 burpee ;)
200m farmers carry (22,5kg/hand)
60 hand release push up

Tessa Borodulin

BMU/RMU

AF WEEK 52, Day 1

WEIGHTLIFTING
E90-120sec:

Power Clean + Split Jerk
3 set: 1+3, TnG
3 set: 1+2, TnG
3 set: 1+1

Target: find a heavy single of the day.

AF WEEK 52, Day 1

WEIGHTLIFTING
E90-120sec:

Power Clean + Split Jerk
3 set: 1+3, TnG
3 set: 1+2, TnG
3 set: 1+1

Target: find a heavy single of the day.

1 Bearcomplex
2 Power snatch
3 C2b
4 Thrusters
5 Power clean
6 T2b
7 Push Jerk
8 Hspu
9 Box jump
10 Bar facing burpees
11 Devilspress
12 Frontsquat walking lunges

40/60kg

A: Pause Power Clean and Jerk
- Daily Max of 1+1
- Stop for 3 sec at receiving pos of Clean and 3 sec in split of the jerk
- Rest 2 mins btw heavy sets

B:
00:00-04:00
Amrap bar facing burpee
04:00-09:00
Find your 2Rm front squat from floor
09:00-13:00
Max rep burpee t2b
13:00-15:00
Max rep deadlift with the 2Rm front squat weight

AF WEEK 50, Bonus Workout, Engine

CONDITIONING:
Rowing intervals

4x300m, with 60sec rest between 3min rest
3x600m, with 90sec rest between 3min rest
2x800m, with 150sec rest between

In each segment add intensity round by round, the last set must be the fastest, within your aerobic threshold limit.

For example:

300m: 1:51 pace
300m: 1:48 pace
300m: 1:45 pace
300m: 1:42 pace

600m: 1:55 pace
600m: 1:52 pace
600m: 1:49 pace

800m: 2:00 pace
800m: 1:50 pace