AF WEEK 6, Day 3

Finisher:

2 superset with

Arnolds 7+7+7 DB Biceps Curl DB Skull Crusher

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
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-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots

10 Rounds, E1:00-1:30

5 Hang squat snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight
Intent. Improve your barbell cycling efficiency and stamina.
Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Clean Pull ( Shrug )

5 x 3 @ power clean 1RM or Deadlift 50-55%

Go every 3:00

AF WEEK 6, Day 1

CONDITIONING:
E4MOM x3

21/17cal Echo
15 TTB
9 HSPU

RPE 4-5 when working.

Target: all rounds within 10sec. Unbroken sets or with sustainable sets. Advanced athletes can go with strict HSPU or wall facing HSPU

4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

AF WEEK 6, Day 3

WEIGHTLIFTING:
E2MOM x5:

5 Thruster @ 70-75% of 1RM

Target: these are heavy but doable. Drive hard with your legs. Bar from the ground.

3-4 rounds of:
6+6 split squat
8 rdl
8+8 side plank hip lift
8+8 banded rotation

AMRAP12: (with partner)
12 box jump (synchro)
24 DKB dl
12 box step up (synchro)
24 cal row or ski

5@barbell, 3×1@RPE10, 0-1 reps in reserve

*target 63-65+%, muscle sn-%, rest btw sets 2-3min