AF WEEK 49, Day 3

CONDITIONING
4x4min ON-3min OFF (A+B+A+B)

A: AMRAP 4
15/12cal Echo
15 STOH

B: AMRAP 4
15/12cal Ski
15 Hang Power Clean

RPE 4-5 when working.
Target: 2+ rounds each interval.
This is working in your threshold limit.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.

AF WEEK 47, Day 1

STRENGTH (upper body, 2/2)
2-3 rounds, rest as needed between sets:

1) 6 DB Bench Press, tempo 32X1
2) 8 Seal Row

RIR 2

AF WEEK 47, Day 1

WEIGHTLIFTING (2/2)

EMOM x20: Cluster: Squat Clean Thruster

1) 3 reps @ 65-70% of 1RM
2) 2 reps @ 75-80%
3) 1 rep @ 85-90%
4) rest

Add 2,5-5% compared to last week.
This is a strength bias workout. DnG reps. Target: all rounds across.
This starts to accumulate after 3 rounds. Loading should be heavy,
but doable

Handstand Circuit

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 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

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

2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
+
2 Rounds
6 Burpee box jump overs
8 V-ups
10 Wall balls
+
1-2 Rounds
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
3 Rounds @ workout pace
1 Ring muscle-up
3 Burpee box jump overs
6 Wall balls

A)
4 rounds
5/5 single arm front rack cossack squat
First round: 10 double KB strict press
Second round : 10 double KB push press
Third round : 10 double KB push jerk
Fourth round: max rep shoulder to overhead with the third weight

B)
AMRAP 90”/90” rest x 6 rounds (alt. a and b)
a)
9 American swing
12 goblet squat
max rep Russian swing

b)
9 double KB thruster
12 double KB clean
max rep double KB clean and jerk

C)
2 rounds
12 lying leg raise
16 alt. KB touch in plank position

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

E3:00 x5:
10-10-8-8-6 back squat
10 seated double dumbbell press

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