AF WEEK 9, Day 1 TEST WEEK

CORE:
1-3 rounds, go by feel

1) 10 Slow and Controlled Hanging Leg Lift
2) 20 Russian Twist

Split Jerk
On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders

Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.

3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build up to workout weight on squat clean/push jerk
– Sets of 3-5 bar-facing burpees and/or Kipping Toes-to-Bar Complex – between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through
12/9 (cal) BikeErg
3 Squat cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
12/9 (cal) Row
3 Push jerks @ 61/43kg (135/95lbs)
3-5 Toes-to-bars

M)
Push

F)
600 M. Run

Emom 30
Min 1 - Partner Weighted Abmat Situp
Min 2 - Jump Rope
Min 3 - Banded Crunch
Min 4 - Heavy Bag Punch
Min 5 - Rest 1 min

300 M. Run

Warm Up
Stretch
300 M. Run
50 K2C

Strength
Push

Metcon
1 Circle Run
20 Jump Rope Singles
1 Circle Run
40 Jump Rope Singles
1 Circle Run
60 Jump Rope Singles
1 Circle Run
80 Jump Rope Singles
1 Circle Run
100 Jump Rope Singles
10 Min time cap

15-12-9

Boxin yli burpee
Maastaveto, BW

Leppäillään.

• 40 reps for time of:
Strict Handstand Push Ups

lepopäivä

Valitse 5 liikettä ja pidä 6. minuutti lepoa.

Kb swing
Kb lunges
Kb snatch
Push up
Pull up
Deadlift
Situp
Air squat
Shoulder press
Hspu
Wall ball

Merkitse tuloksiin toistot yhteensä ja kommentteihin mitä liikkeitä teit ja miten meni.