AF WEEK 36, Day 2

STRENGTH 2-3 rounds, rest as needed between:

1) 4-10 Deep Strict Ring Dip
2) 8-10 KB/DB Seal Row

RIR 2

Sawo Triathlon ja Kesä Juhlat <3

For time

• 100 wall-ball shots
• 25 burpees
• 75 kettlebell swings
• 25 burpees
• 50 knees-to-elbows
• 25 burpees

AMRAP30 in teams of 3, YGIG, divide reps anyhow:
24 STOH
24 C2B / pull up / jumping kipping pull up
- rest 60s
36 hang power clean
36 (elevated) push up
- rest 60s
48 deadlift
48 air squat
- rest 60s

Jos osa joukkueesta haluaa tehdä WOD- ja osa EASY-version --> WODin tekijät tekee enemmän (esim. 10-12, 15-20, 20-25) toistoja per liike, jolloin EASYn tekijän lepoaika vs. työaika lähenee EASY-versiota.

2 Rounds
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

10-9-8-7-6-5-4-3-2-1

Power clean and jerks @ 40-50%1RM clean and jerk

• Rest as needed between sets

Intent. work on your timing and rhythm on the PC+J. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Option (rep scheme). You can reduce the volume by starting from/moving up to 9 or 8 repetitions instead of 10.

Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

C2 Ring Muscle-up – Max (unbroken) reps in 40-seconds, Rest 1:00 before C3

C3 Ring Muscle-up – 7 sets @ 40% of max reps (unbroken) in C2, Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Intent. Now that we’ve worked on the strict ring muscle ups for 3-weeks, it’s time to see how that work translates over to your kipping ring muscle ups. We’ll start with a big set in C2 and then move to consistency work on C3.

Flow (C2/C3). Use part C2 to map your max reps in a 0:40 window, rest 1:00 THEN perform 7 sets @ 40% of C2 (e.g., if you got 8 reps, 40% = 3 reps, so you would do 7 x 3 reps in this part) with 0:15 rest between sets.

When you can no longer hold the reps with 0:15 rest, move up to 0:30 rest and continue with your sets. Once 0:30 is no longer enough rest to complete your reps, move up to 0:45 rest etc. until you’ve completed all 7 sets.

Example.
C2 – 8 reps
C3 – 3 reps/15s rest, 3 reps/15s rest, 2 reps/30s rest, 3 reps/30s rest, 2 reps/45s rest, 3 reps/45s rest, 3 reps/DONE.

Movement options.
Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible