AF WEEK 42, Day 2

CONDITIONING:

AMRAP 20:

5 Bar Muscle-Up
10 DB Bench Press

15 Box Over Jump
20/17cal Ski

RPE 3-4. Heavy breathing, but you could continue at the same pace for 5 more minutes.

Rxd: 2x22,5/15kg.
Advanced: 2x30/20kg

Target: 4+ rounds. Move well. Go for unbroken sets and rest as needed between movements.

Tailoring Options: Bar MU→ Jumping Bar MU or C2B

Romanian deadlift 12-10-8-6 reps

ABS: 3 rounds of:
10 Weighted AMSU
30s Plank hold
10 Ab-wheels
30s Plank hold
10 T2B
30s Plank hold
Rest

10 burpees to target
20 sit-ups
10 hand release push-ups
20 Amerikan swings

side plank row 3x8/8

superset 4x
5/5 one arm downward dog
5 pike push up

slow eccentric HSPU 8x1

Alternate A1 / A2

A1. Push press, rest 1:30 before A2
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

A2. Kroc row – 3 x 6-8/side @ RPE 8 (2 RIR), Rest 2:00 before A1

– Do your first set @ or around 75%1RM push press, then build up within the percentage range if you can over the remaining sets
– The final set is 6 or more reps @ the same weight or heavier than your previous set

6 x e90s: 1 tempo* clean + 1 split jerk @ build up to heavy

-> *tempo: 2s pysäytys lattianrajassa ja 2s pysäytys polven alla

RX
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-bars

Then,

On a 5:00 clock:
Find a 1-rep-max clean

INTERMEDIATE
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises

Then,

On a 5:00 clock:
Find a 1-rep-max clean

BEGINNER
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-ups

Then,

On a 5:00 clock:
Find a 1-rep-max clean

3 rnds for time:
10 dbl DB thruster @2x22.5/15kg
5/5 renegade row
10 jumping air squat

T.C.: 8'

static stretch 1' hold:
quadriceps femoris

gluteus max.

pencake hold

QL stretch

pectoralis major

3 rnds for quality:
10 band resisted cat-cow
3/3 bear pos. around the clock w. band
5/5 side plank rotations

unilateral KB OH carry 5x10/10m

superset, 3x
5/5 one arm side plank DB raises
5/5 KB armbar