8-8-8-6-6

Go every 2:30

1: bike 11/13 cal (max 0:45)
2: 15 du's + 8 wallball
3: 10 push up

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

AF WEEK 18, Day 3

WEIGHTLIFTING:
E3MOM x6:

3 Deadlift + 2 Clean + 1 Jerk,

TnG lifts. Find heavy of the day. Cleans can be power and/or squat cleans.

4 Sets of intervals

A1. 2 x AMRAP 6
400m Run
8 SB cleans @ 68/45kg (150/100lbs)
16 Burpee box jump overs, 24/20″
24 Wall balls @ 9/6kg (20/14lbs), 10′
SkiErg/Row for distance in any remaining time

– Rest 2:00 between AMRAPs –
– Rest 2:00 before A2 –

A2. 2 x AMRAP 3
1) 500m Row + SkiErg for calories in the remaining time
2) 500m SkiErg + Row for calories in the remaining time

– Rest 1:00 between AMRAPs –
– Rest 2:00 before A3 –

A3. 4 x AMRAP 1:30
1) 20/15 (cal) Row + AMRAP Wall balls
2) 20/15 (cal) SkiErg + AMRAP SB cleans @ 68/45kg (150/100lbs)

– rest 0:30 between intervals –
– Rest 2:00 before A4 –

Part A4 is optional, only do the final part if you’re still maintaining a strong output

A4. EMOM 8 (0:45 work / 0:15 rest)
1) Row for calories
2) Burpee box jump overs, 24/20″
3) SkiErg for calories
4) Wall balls @ 9/6kg (20/14lbs), 10′

SESSION NOTES
Session overview. Descending (duration/interval) aerobic capacity intervals. Each part is broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) is intended to allow you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts). The goal is not to win the first set, it is to stay productive across the whole session.

Adaptation. Develop aerobic power, fatigue resistance, and repeatability across changing work windows. A4 adds optional density work ONLY if the earlier parts were paced well enough to preserve quality.

Session RPE/Feel. 8-9/10 (building as you go), you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.

Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.

In A1, pace the run so you can start the sandbag quickly. Sandbag cleans should be singles with short rests between reps. Burpee box jump overs steady, not rushed. Wall balls are intended as an unbroken set.

In A2, aim for 2k pace (+/-3 sec) on the 1st 500m, then a quick transition to 2nd machine and hold a steady, strong pace.

In A3, hard pace that still allows you to get to work on the 2nd movement without a break. For wall balls, pick up the ball immediately and chip away. For sandbag cleans, keep the bag close and avoid walking away between reps.

In A4, set a target for each movement before starting. Hold yourself to quality output all the way through.

Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run → 1000m BikeErg
Row/SkiErg → other machines for distance/calories. If replacing with bike, double the distance (but not cals)
SB clean → D-ball cleans → Lighter SB/D-ball → dual KB cleans @ heavy: 2 x 32/24kg (70/53lbs), 2 x 24/16kg (53/35lbs) or lighter if needed.
Burpees box jump overs → Lower box → Bar-facing burpees → Burpees
Wall balls → Lighter ball

-parallel bars, rope climb
-dip strength (ring dip/ bar dip)

2 Rounds
5 Inchworms
8 Scapular push-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

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

Power clean
20 minutes of lifting, Easy weights. Just get familiar with the movement.

Warmup:
3 rounds
5 over the bag burpees
8 strict pullups

Strength
Bench press
5x45% = 55
5x45% = 55
5x75% = 80
5x85% = 90
5x90% = 100
5x90% = 100

WOD
WOD - for time
10 TGU (8kg kettlebell)
5 GHD Sit ups
8 TGU
10 GHD Sit ups
6 TGU
15 GHD Sit ups
4 TGU
20 GHD Sit ups
2 TGU
25 GHD Sit ups
15:13