Bench press 5-2-2-2-12

AF WEEK 16, Day 2

GYMNASTIC CONDITIONING:
20sec ON-20sec OFF for 5 rounds (20min total)

1) Muscle-Up (rings/bar/jumping)

2) DU
3) Rope Climb
4) High Box Jump
5) Handstand Walk or Wall Walk
6) rest

Overall RPE 3-4 This is more of a skill workout than heavy breathing. Choose movement models that support your fitness level. Challenge yourself with 1 or 2 movements, not with all of them. You don’t have to move the entire 20sec, less is fine. Quality before Quantity.

4 rounds for quality
8 Table top raises
4/side Offset Kang squats
8/side Strict high pulls
4-minute Air bike
4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

CLEAN from the blocks

4x2 @75%

• polven päältä

Every 3 minutes until failure, complete 2 rounds of

• 3 toes-to-bars
• 3 kettlebell swings
• 25-foot kettlebell walking lunges

♀ 35 lb
♂ 53 lb

Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 17, Day 1

WEIGHTLIFTING:

A1) Build to heavy single Snatch with 5-7 lifts (88–92%)

A2) 3 x 1 @ ~85%.
Rest as needed between sets.

Target: Strong, confident lift. No grinding.

3 Rounds

80 box step up
70 kb swing kb20kg
60 sit up
50 push press kb 16kg
40 burbee

Bench Press

A) Build Up To Days Heavy

• 3RM

B)

• 2x5 @80-85% From 3RM

Engine

EMOM 30:

• 1-2: 24 Cal Echo
• 3: 1-2 Set of rMU
• 4: 8 Shuttle Run (7.5m + 7.5m)
• 5: 15m HSW
• 6: Rest

Accessories

A) 3 Rounds:

• 10-15 Ring Push Up

rest 30s

• 10-15 Seated DB Lateral Raise

rest 30s

• Max Reps BB Strict Press (empty BB)

rest 3min

B) 3-4x Superset:

• 10-15 DB Skull Crusher
• 10/10 DB Hammer Curl

*rest 2-3min between rounds

8 min E2MOM:
• 8-6-4-2 Deadlifts
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs