AF WEEK 43, Day 3

Finisher

For the Pump!

21-15-9

Biceps Curl
French Press

KB/DB/Barbell… go by feel. Big sets, short rests.

4×8

Go every 2:30

Romanian deadlift 3x8 reps

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
3x[2+2+4]@35% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 1+2+1+1@up to 65%, 2x[1+2+1+1]@70% jerk-% , rest btw sets 2min *example of rise 50-60%

RDL *sn grip
3x5@60-65%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw

Back squat 1 RM, then sets @ 80%, 70%,60% (choose reps)

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

For time

21-15-9 Thrusters @ 61/43kg (135/95lbs)
5-3-1 Rope climbs

Time cap. 12:00

– Rest 8:00 –

For time

30/24 (cal) BikeErg
20 Power snatches @ 61/43kg (135/95lbs)
30m Handstand walk

Time cap. 8:00

Overview. Part A pairs moderately heavy thrusters with rope climbs. A shoulder, grip, and lactate tolerance challenge that will tax breathing and pulling strength at the same time. Part B starts with a strong machine effort, moves into barbell cycling, and finishes with a handstand walk. The aim is to ride the pacing carefully so you can attack the remaining work confidently.
Strategy.
Part A – As the thrusters are fairly heavy, you most likely want to break them from the first round (e.g. 14-7 or even 9-7-5). Overall your thruster strategy depends on your rope climbs (if you think these will be slow, can push the thrusters a bit more to buy time). Regardless, be smart on the 1st rope climbs to avoid getting stuck on the middle round. Steady pace based on your capacity. Make the most out of the footlock and aim to get up with 2-3 pulls each time.
Once you get through the first round, most of the work is done. Aim to keep the thrusters here to 1-2 sets. You’ll also know where you stand with the RC at this point so can either push the pace or slow down a bit as needed. The final round is going to feel bad so it comes down to how much you’re willing to push yourself.
Part B – This part should be all push. Start with a hard (but not max) effort on the bike. The snatches are either singles or small sets with quick breaks. Find a good rhythm and just keep moving. Do your best to get going with the first HSW right away after the snatches.
Instructions. Set the barbell and rope relatively close together in Part A to save transition time. In Part B, place the bike, barbell, and HSW lane in a logical flow so you’re not wasting time or breath moving around.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your thruster and rope climb strategy in Part A hold up?
– How well did you transition from bike to barbell in Part B?
– How did the handstand walk go under fatigue?
-Name two (2) things you executed well. What’s one (1) change you’d make to improve next time?
Movement options.
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Rope climbs → Reduce reps (3-2-1) → Rope climb pull ups (21-15-9 or 15-12-9) → Strict pull ups (15-12-9 or 12-9-6)
BikeErg → Row, SkiErg or Air bike for same calories
Power snatches → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Handstand walk → reduce distance (50’/15m) → 10 Wall walks

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean and STOH
* Practice wall walks and bar muscle-ups between sets
+
1-2 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
8/6(cal) SkiErg
4 STOHs
2 Bar muscle-ups

– Rest 1:00 between rounds –

Wu: Easy swim for 200m
A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

hip & spine mobility

partner assisted pancake stretch "3x20"" hold"

push up pos. one legged hip CARs 4x3/3

Copenhagen plank arm raises 3x8/8 (optionally w. 2.5kg plate)

half kneeling KB bottom up press & windmill 4x6/6

reverse hypers on bench 4x8