AF WEEK 10, Day 3

STRENGTH:
3 set

Back Rack Reverse Lunge 5+5

RIR 2, rest 2-3min between sets.

AF WEEK 10, Day 1

STRENGTH:
Weighted Pull-Up progression (1/3) 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. We repeat this for 3 weeks. The goal is to add load week by week. Choose a movement model/load you can get all reps with full ROM.

AF WEEK 10, Bonus workout, Engine

CONDITIONING:
E6MOM x6 (36min total)

A: 30cal Row + 20cal Ski + 10cal Bike
B: 30cal Bike + 20cal Row + 10cal Ski
C: 30cal Ski + 20cal Bike + 10cal Row

Target: sub 4’ rounds with consistent pace.
RPE 4 when working. This is not all out effort.

First 30cal should be sub 2’ Scaling: use a rep scheme of 25-16-7

Accumulate 15, 30 or 45 Ring muscle-ups

Set of ring muscle-ups

After every set of muscle-ups, perform 10x Cross-over single-unders OR double-unders for every muscle-up completed. e.g. 5 Ring MU = 50 CO SU or DU

Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.
Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs/double-unders →Speed rope skips

HSW prep – 1-2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots

Snatch

3 Waves of:
35 Double-unders (before each Snatch set)
3-2-1 Snatch

Rest 3:00 b/t waves

Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.

Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

Notes (A).
– This a sports specific weightlifting piece
– Drop the bar between each rep on the Snatch
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave

E2mom x 3 rounds:
1: 15 cal machine
2: 10 push ups + 20 sit up/ 20 bird dog
3: 20 air squat + 10 d-db push press
4: 10 bar over burpee

3 Rounds @ 3 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 76+% (RPE 8-8.5)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups** @ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows***

• You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30. ** Use a band for assistance as needed or add additional load *** Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between

10 min AMRAP:
• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”
Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar. Goal: round of 10.