AF WEEK 18, Day 1

WEIGHTLIFTING:
“OLY test”

E2MOM x7: Snatch
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.

Rest as needed, then

E2MOM x7: C&J
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions.

6rnds for time:

8 Strict press 40kg
1 min Ski
10 BJO
1min Ski
8 Pull ups
1min Ski
5 HSPU
1min Ski
20 Box step up
1min Ski
1min rest btw rounds

1: 8cal echo bike
2: 8-10 box jump overs
3: 0:50 shuttle run
4: 14 db snatch alternating
5: 35 du’s
6: Rest

5x400m run
Vila efter behov

5 x 400m run.
Rest as needed.
Try to increase pace every round

Deadlift, Rest 2:00-3:00 between sets

2 x 3 @ 70%
2 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%

3-4min välein

Pogo jumps

3-4 x 0:15, go every 2:00

– Focus on rhythm, minimal knee bend, bouncing purely from the ankles to build baseline Achilles stiffness.

STRENGTH

EMOM 12'
1: 5 Tempo Incline Push up (41X1)
Rx: Push up
2: 5 Paused Feet Assisted Pull-up (3s pause at top)
Rx: Pull up
3: 10 Strict Hanging Leg Raise
Rx: Hanging L-sit Raise

WOD

1' ON : 1' OFF x 6 sets
10/7 cal Machine
max Alt. DB Hang C&J @15/10kg

Rx+:
12/9 cal Machine
Dumbbell @22.5/15kg

ACCESSORY

3 rounds of:
10 Scapula Pull up in Hollow
10 Scapula Push up in Hollow

EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.