shoulder & Th mobility

half kneeling book opener next to wall 3x8/8

KB pull over on bench 4x5

one arm downward dog 4x6/6

KB windmill 3x5/5

side plank rotations 3x8/8

A, 4 sets:
3 min ON / 1 min OFF
10 USA Swing
8 Goblet Squat
6 Up Down over KB

A, 4 sets:
3 min ON / 1 min OFF
10 Alt. Goblet Lunge
8 KB High Pull
6 KB Sit Up
@24/16

AMRAP 14

12 Box Jumps 24"/20"
7 Burpees to target
4 Shoulder Press @ ~70%

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

Paused bench press

4 x 6 @ 75+% (2-3 RIR), rest 3:00 between work sets

– Do your first @ 75% 1RM bench press and build up over the remaining sets if you can while sticking to the RIR guidance
– Pause for 2-sec on the chest with each repetition

For time

40/32 (cal) BikeErg
20 Clean and jerks @ 61/43kg (135/95lbs)
10 Wall walks

– Rest 1:00 –

40/32 (cal) BikeErg
20 Ring muscle-ups
40/32 (cal) BikeErg

– Rest 1:00 –

10 Wall walks
20 Snatches @ 61/43kg (135/95lbs)
40/32 (cal) BikeErg

• Both the CnJ and Snatch are anyhow (power, split, squat) you like.

Time cap. 32:00 (including rests)

SESSION NOTES – COMPETITION WORKOUT
Overview. Three classic 30 reps for time movements (CnJ, rMU, Sn) mashed together into intervals with a bike and some wall walks. While this is a lot about specific movement capacity, you also need the conditioning to back that up. Getting your pacing right on the bike and finding a good rhythm on the other movements is key here.

Strategy. You have three separate pieces with short rest in-between. The intent is to push the pace throughout while not tipping over the edge of no recovery. You’ll have to ride a fine line of how fast you dare to go for the best possible time.

Do the 1st part at a pace where you can always transition straight to the next movement. The bike can be slightly faster than your FTP20 pace (if you tested in the last block). We recommend either set + singles or singles from the start on the barbell. Then steady through the wall walks.

The muscle ups are the easiest place to get stuck here, so pace the bike before them a little. Aim for 2-5 sets on the muscle-ups (look for movement options if you would need more). You can push the bike after the muscle-ups.

Now that you’ve got the MUs out the way you can push the pace a bit on the 2nd wall walks BUT make sure not to go so hard as to fry your shoulders for the snatches. Once you get to snatches, your HR is likely high and your shoulders are feeling it. Do your best to start chipping away at the reps. Once you get to the final bike it’s go time! Suck it up and push hard to finish.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing through each part of the workout?
– How did your BikeErg pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
BikeErg → 400m Run, 40/32 (cal) Row, Air/Echo bike or Ski
Clean and jerk / Snatch → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Wall walk → reduce reps (5) → 20m Seal walk
Ring muscle-up → Reduce reps (10 or 15) → Bar muscle-ups (10, 15 or 20) →Jumping bar muscle-ups (10, 15 or 20)→ Banded bar muscle-ups (10, 15 or 20) → Pull-overs (10, 15 or 20) → Chest-to-bar pull-ups (20, 30 or 40)

AF WEEK 23, Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3):

Max set HSPU

Rest as needed and then

E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking
the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level. Wall Facing HSPU→ Strict

8-6-4-2 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 30/24″

Time cap. 10:00

– Rest 8:00 between workouts –

For time

80-60-40-20 Double-unders
8-6-4-2 Bar muscle-ups

Time cap. 10:00

Options (volume). If you’re worried you might be tired/sore from this for the start of the quarter-finals:

1 – Down from 7 (7-5-3-1) on both/either part
2 – Down from 5 (5-4-3-2-1) on both/either part

Overview.
Part A – A classic combo of deadlifts and (burpee) box jump-overs. Go fast, don’t die.

Part B – A gymnastics challenge. While unbroken is cool, manage the sets to your capacity on both movements.

Strategy.

Part A – How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (Burpee BxJO are way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). Long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.

Tips (Part A). First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.

Part B – Similarly to part A, if you have good capacity on both movements, then unbroken will of course be the fastest BUT there is a risk to get stuck on the muscle ups or gas out on the DUs. If these are big sets for you on either movement, it’s best to start by breaking up the 1st two rounds, then rather push for unbroken for the last ones (vs start unbroken/too big and then get stuck).

Instructions. Set up equipment for part A the same way as it was in QF workout #3 in 2023.

Debrief.
– How was your pacing overall on the workout?
– How did the different movements play out for you?
– How were your rest and transition times?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. See also the volume options at the top.
Deadlift → 111/77kg (245/170lbs), 102.5/70kg (225/155lbs), 92.5/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs)
Burpee BxJO → Lower box (24/20”)
Double-unders → Speed rope skips
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar or regular pull-ups (1,5x or 1x reps = 12-9-6-3 or 8-6-4-2)

AF WEEK 23, Day 2

CONDITIONING:
5 RFT:

400m Run
15 Wallball
15 KBS

Target: sub 17. Time Cap 22. RPE 4-5. Sustainable run,
unbroken wb and kbs. KB should be on the heavier side.
Rxd: 32/24kg. Masters: 24/16kg.

AMRAP30
YGIG

20 BMU
40/30 Cal bike erg
15 Wall walk
400m Run
30 DB Box Step overs / 22,5/15kg x 2

RPE 8-9