Alternate B1 / B2

B1. Seated DB press* – 3 to 4 x 8-10 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Single arm DB row– 3 to 4 x 8-12/side @ RPE 8.5 (1-2 RIR), Rest 2:00 before B1

• Note this is seated on a bench (NOT floor like on a Z-press).

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

800m Jog @ easy pace
+

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

AF WEEK 45, Day 3

Finisher:
2-3 Superset:

15 Ring Biceps Curl
15 Ring French Press

Target: get that pump!

22 kb swings
22 box jumps
400m run
22 burpees
22 wallballs

Timecap 50 minutes

Alternate A1/A2

A1. Romanian deadlift – 3 to 4 x 6-8 @ RPE 7-8 / 2 RIR on last set, rest 1:00 before A2

A2. Bulgarian split squat – 3 to 4 x 6-8/side @ RPE 7-8 / 2 RIR on last set, rest 2:00 before A1

– Romanian DL = Stiff-legged deadlift from top position to below the knees (not all the way down) and back up. Allow your knees to bend slightly to initiate the movement, then push your hips back to maintain vertical shins as the bar moves below the knees. Extend back to the starting position.
– Focus on maintaining good tension on the hamstrings/glutes through the movement (don’t pause at the top).
– Keep an overhand grip on these (you can use hook grip).

AF WEEK 32, Day 1

CONDITIONING:

5 RFT:

15/12cal Echo
11-9-7-5-3 Bench Press @ 70% of 3RM

RPE 4-5. Target: sustainable, but hard echo, unbroken bench as
long as possible. Can you go sub 8min?

Clean & Jerk

A) E2MOM X6-8:

• 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

*Build Up to Days Technical Heavy

B) Squat Clean

• 3-5x1 @90-95% *E2MOM

Squat Proge

Back Squat

• 4x4 @80%

+

Paused Back Squat

• 3x3 @70%

*rest 2-3min between sets

Metcon

16min EMOM:

1: 10 T2B + 10 C2B
2: 12 Heavy DB Snatch @22.5-25kg
3: 12 Burpee Over DB
4: 12 DB STOH (6+6)

7 sets (1 set every 5 min.)
200m wall ball run @ 9/6kg
18 USA swing@24/16 kg
12 box jump@60/50 cm
6 burpee pull up (Sc: target burpee)

Goal : sub 3 mins each set

-1 Round
-5min work / 45s rest

Zone 1:

A: Arms Only Sled Pull 15m
B: SkiErg

Zone 2:

A: Run 300m
B: Stationary SB Lunges

Zone 3:

-Heavy Front Squat x 5
-Wall Ball x 10
-Burpee Over Box x 5

Zone 4:

A: RowErg 200m
B: Copenhagen plank

Zone 5:

A: Run Sprint 300m
B: RowErg

Zone 6:

A: Light Sled Push 15-30m
B: SkiErg

Zone 7:

A: Airbike
B: Wall Ball x 25