AF WEEK 52, Day 2

Finisher:
10-1 with a pair of light DB

Biceps Curl
French Press
Lateral Raise

Target: big sets with a huge pump!

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

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

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 –

ATPF WEEK 31 Bonus workout, Engine

Warm up:
400m Run
40 DU
40cal Ski

2x Perfect Stretch

CONDITIONING
2 RFT:

800m Run
80 DU
80cal Ski
3min rest

Overall RPE 3-4. The second round should be faster than the first one.

10 Rounds for time

3 Ring muscle-ups
6 Burpee box jump overs, 24/20″
12 Wall balls @ 9/6kg (20/14lbs)

Time cap. 20:00

– Rest 8:00 –

For time
100 Toes-to-bars*
* 10/7 (cal) SkiErg every time you break a set

Time cap. 10:00

Note. IF you fall below 10 reps, start matching the ski calories to toes-to-bars (e.g. 7 toes-to-bars = 7/5 calories). Don’t go lower than 5 cal SkiErg (for both men and women).

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – With short sets and many rounds, this workout rewards strong, deliberate transitions. The aim is to keep moving steadily all the way through.
Part B – Toes-to-bar capacity piece that forces you to think about your sets and rests (after ski, before jumping back up on the bar).
Strategy.
Part A – Aim for repeatable, unbroken rounds from the start. Ask yourself: how fast can I start while still moving through the whole piece (vs starting so fast that you fade before you finish).
Keep the rests leading into ring muscle-ups within your capacity but aim to keep the sets themselves unbroken. Burpee box jump overs should be just smooth and efficient, not rushed (BUT it’s easy to relax too much here and lose time, stay focused). Either keep the wall balls unbroken OR if heart rate is getting out of control and/or you’re needing a longer rest before the muscle-ups, you could do a short break (8-4 or 7-5) to manage pacing.
The transitions are where it’s easy to lose time here, If your round times are drifting, rein these in.
Part B – Plan your TTB sets before you start. For this format, fewer breaks is faster, but only if you can keep them. It’s likely better here to do even(ish) sets (e.g. 3 x 20 + 3 x 15 + 10) rather than open too big and then ending with tiny sets. Break before going to failure, then accept the SkiErg penalty and get straight back on the bar. Treat the SkiErg as controlled work, not recovery. Finish it and return immediately to the TTB.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest). Set up the SkiErg close to the pull-up bar for Part B to avoid wasted time. Decide your break strategy for TTB in advance and aim to stick to it. In Part A, make sure you can see the timer to keep yourself on track.
Debrief.
– How consistent were your round times in Part A from start to finish?
– Did you manage ring muscle-ups proactively, or did fatigue force longer rests?
– In Part B, were your breaks planned or reactive?
– What adjustment would let you move faster without increasing penalties next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Ring muscle-ups → reduce reps (2/round) → Bar muscle ups → 3 or 6 Chest-to-bar or regular pull-ups
Burpee BxJO → Reduce box height → Burpee box step overs
Wall balls → reduce ball weight
Toes-to-bars → Toes-to-rings → V-ups

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

AMRAP 8 RASKAS KUULA
- Russian swing x 15
- Kuulan siirto lankussa x 20
- Maljakyykky x 10
- Vuorikiipeilijä x 40

EMOM 8
- Hollow rocks x 30-40sek.
- Thruster x 15

AMRAP 15
- Rive+työntö x 20
- Sit out x 20
- Tempaus x 20
- Tähtilinkkari x 20

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

5 Rounds, each for time

9 Power snatches @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

– Rest 5:00 before part B –

5 Rounds, each for time
9 Power clean and jerks @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).
Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), the intent is to move fast and go unbroken on the bar.