AF WEEK 14, Day 3

ACCESSORY:
1rnd

100 Banded behind the neck Press
100 Banded Biceps Curl
100 Banded Triceps Extension

One round for the pump!

shoulder & Th mobility

band resisted book opener 3x8/8

Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotations

side plank rotations 3x8/8

alternating downward dog 3x6/6

unilateral KB OH hold TABATA

3 rnds for quality
3/3 KB windmill
5/5 russian twist

front squat up to heavy double

Warm-up

800m Jog
+
10/side Xiao Pengs
2 Scapular swimmers (prone position)
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
8 Pike T-extensions
+
2 Rounds w/ light DB
5/side DB power snatches
4/side DB Overhead squats
3/side DB Hang squat snatches
+
Build to workout weight for DB squat snatches
* Practice a few short sets toes-to-bars and HSW between sets
+
@ workout weight
200m Run
2 Power snatches
4 Overhead squats
2 Squat snatches
3 Ring muscle-ups
200m Run

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

2 Rounds
10 Goblet squats (controlled tempo)
8 Scapular push-ups
6 Pike T-extensions
4 Scapular pull-ups
2 Skin the cats on rings
+
Kipping Toes-to-Bar Complex – 1-3 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
+
Build to workout weight for KB FR walking lunge
* Prep toes-to-bars, burpee pull ups and wall walks between sets
+
@ workout weight
18/14 (cal) BikeErg
6 Toes-to-bars
6m KB front rack walking lunge
3 Burpee pull-ups
1-3 Wall walks

AF WEEK 7, Day 2

CONDITIONING:
For time:

30/24cal Row
3 rounds of Macho Man load 1
30/24cal Row
2 rounds of Macho Man load 2
30/24cal Row
1 round of Macho Man load 3

RPE 5, all out. Target: sub 10, Time Cap 14 Hard, but sustainable row. Unbroken FS + J, with a short break between rounds. Lighter loads with touch and go cleans.

Rxd: 1) 60/40kg 2) 70/50kg 3) 80/55kg Masters: 1) 50/35kg 2) 60/40kg) 3) 70/50kg
One round of Macho Man os 3 power clean + 3 front squat + 3 jerk
Scaling: decrease loading.

kevennystä kokonaiskuormassa. Raakahommeli tälle viikkoa on Murph jonka jälkeen otetaan kaks omatoimista palauttelupäivää.
Tee tän viikon treenit järjestyksessä 1ma 2ti 3pe la4
tai
3ma + 4ti ja 1to ja 2pe.

AF WEEK 7, Day 2

CONDITIONING:
3 RFT:

10 DB Hang Snatch (5+5)

5 Shuttle Run (5m back and forth is 1 shuttle run, total of 50m)

RPE 4. This is a sprint! Unbroken snatches with speedy runs.
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 7, Day 2

STRENGTH:
(Upper body) 2-3 rounds, go by feel:

1) 8 DB Bench Press
2) 8+8 DB Row

RIR 2