3x superset

20 Double DB Strict press
10 Lateral raise

EMOM6

Even: 30s wall sit
Odd: 10 GM

EMOM10 (5x)

Even: 10 Biceps curl
Odd: 10 Bench triceps

Bench press superset x4

10 Bench press
6 Double DB Bench press

AF WEEK 12, Day 1

CORE:
1-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10 Steps KB Suitcase Carry (L+R)
2) 10 Box Pike-Up

Target: feel the burn!

AF WEEK 12, Day 1

CONDITIONING:
For time:

21-15-9 Wallball
15-12-9 Pull-Up or C2B
12-9-6 Power Clean

First 21 WB + 15 Pull-Up + 12 PC…

RPE 4.
Target: Unbroken wallballs and pull-ups. Big sets with the cleans. Hard but sustainable. Can you go sub 6’ Time Cap 10.

Rxd: 60/40kg.
Masters: 50/35kg.
Advanced: 70/50kg

AF WEEK 12, Day 1

STRENGTH:
Weighted Pull-Up progression (3/3)
3 rounds:

3 Weighted Pull-Up @ 80-85% of 3RM, 30sec rest
2 Weighted Pull-Up, 30sec rest
1 Weighted Pull-Up
3min rest

All rounds with the same loading. RIR 0-1

AF WEEK 12, Day 1

STRENGTH:
Back Squat Wave (3/3)
3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds.

Target: do more work compared to last week. Last single RIR 0-1.

Wave 1: 3 reps @ 85% of 3RM (RPE 3-4)
2 reps @ 90%, 1 rep @ 93-95%
Wave 2: + 2,5-5kg.
Wave 3 +2.5-5kg

Back squat 1x7, 3x5

30 min

• 2 min erg
• 20 sit-ups