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

AF WEEK 42, Day 3

WEIGHTLIFTING (2/2):

EMOM9: (12?)
Power Clean, drop and go.

3 set: triple @ 68-73%
3 set: double @ 75-80%

3 set: single @ 82-87%

Target: add 2,5-5% compared to last week. These are not for maximum load but with solid execution. The last lift should be heavy, but with solid execution and 1-2 reps in the tank.

AF WEEK 42, Day 3

CONDITIONING:
2min ON- 2min OFF for 4 rounds:

10 Power Clean
10 Front Squat
10 TTB
→ remaining time max rep bar over burpee

RPE 5, all out!
Target: 5+ reps each interval. Unbroken front squats and TTB. Power Cleans with fast singles or in sets of 2-3. You should have 20+ sec time to hit the TTB.

Rxd: 60/40kg.
Masters: 50/35kg.
Scaling: decrease loading.