Alternate B1 / B2

B1. Strict dip – 2 x 8-12 @ RPE 7 (3 RIR), Rest 1:00 before B2

B2. Seal row – 2 x 6-10 @ RPE 7 (3 RIR), rest 2:00 before B1

Seated box jump

5 x 3, go every 1:30-2:00

AF WEEK 27, Bonus workout, Engine

CONDITIONING:
“Track day”

10x400m Run, with 90sec rest between

Rounds 1-4, RPE 3-4
Rounds 5-8, RPE 4
Rounds 9-10, RPE 4,5-5

Overall RPE 4

Pace: Start at 80–85% effort (around 5K pace)
and aim to hold or slightly descend across
rounds.

Target: Most rounds should be within 5
seconds of each other.

Rest: 90 seconds is short enough to stay
aerobic but long enough for quality running.

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances

AF WEEK 27, Day 1

ACCESSORY:
1-3 rounds, rest as needed between:

1) 10 KB Suitcase Deadlift + 10 KB LAteral Flexion + 10 steps KB Suitcase Carry
2) 8+8 Lunge DB Press

RIR 2

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides

..Into

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF Deload WEEK 13, Day 2

Finisher:
1-2 superset:

1) 10 DB Biceps Curl + 20m Gun Rack Walk
2) 7+7+7 Arnolds Lateral Raise

Target: go for the pump!

AF WEEK 48, Day 1

ACCESSORY
2-3 rounds, go by feel and rest as needed between:

1) 30-45sec D-Ball Hold
2) 10m + 10m Single Arm KB Overhead Walk (challenging load)
3) 10-20 GHD Sit-Up

RPE 4

AF Deload WEEK 13, Day 2

WEIGHTLIFTING:
Both sets have 20 reps. Use moderate loading to get solid reps.

E15sec for 5 min: Power Snatch @ 60-70% of 1RM

Then

E15sec for 5min: C&J @ 60-70% of 1RM

Keep it snappy and repeatable.

2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
+
3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars