Gymnastics for quality
40min

BEGINNER
Wall Walk & Wall kickup

INTERMEDIATE
Supported HSW & roll

ADVANCE
Handstan walk obstacle course

Jerk
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Can be from the rack / jerk boxes.

AF WEEK 19 DELOAD, Day 3

CONDITIONING:
AMRAP 15:

10TTB
20 Wallball
30/24cal Ski

RPE 4, with heavy breathing but not all out.

Target: 4+ rounds.
Target: unbroken sets with a little rest between movements. Consistent pace with the Ski erg.

Week 6
1. Bench Press - week 6
4x2 @90%
2x1 @92%

1. Front Rack Lunges
   4x8/8 @rpe 8

2. Accessory

3. AMRAP 6 mins: Barbell Pump

   10 DL
   10 bent over rows
   10 Sumo DL high pull
   10 V-ups

-handstand walk
-gymnastics holds (hollow, ring support hold, dip support hold)

E3min x4
3 paused back squat
30-45s plank hip rotation

Alternate B1 / B2

B1. B-stance DB deadlift – 2 x 8-12/side @ RPE 6 (4 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before B1

Alternate B1 / B2

B1. KB Front rack box step ups – 2 x 6-8/side @ RPE 6 (4 RIR), rest 1:00 before B2

B2. Incline DB bench press – 2 x 8-12 @ RPE 6 (4 RIR), rest 2:00 before B1

Alternate C1/C2

C1. Seated KB strict press – 2 x 8-10 @ RPE 6 (4 RIR), rest 1:00 before C2

C2. Meadows row -2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before C1

Press

A) Push Press

E2MOM X4:

• 8 tng Push Press @65-70%

B) Push Jerk

E2MOM X4

• 4 tng Push Jerk @75-80%

EMOM 16

1) 12 DB Bench Press
2) 45s Burpee Pull Up
3) 20m HSW Walk (10+10m)
4) 40 Heavy DU

Accessories

A) 3x Superset:

• 10-15 Legs Raised Ring Row
• 15-20 Parallette Push Up

*rest 2-min between

B) 3-4 Rounds For Quality:

• 10-15 Lu Raise (2x plate)
• 10-15 Banded Face Pull
• 10-15 KB Front Raise

*rest as needed