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.

Shoulder Press

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Deadlift

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Send Off 3:00

Back Squat

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Rest time 3-4 minutes.

AMRAP 7

2-4-6-8-10...

Jumping Lunge
Tuck Ups

EMOM 20

1 min : 5 - 8 Strict Pull Ups
2 min : 8 - 10 Triceps Press w/ DB
3 min : 0:40 Hollow Hold
4 min : 15 KB Swing