AF WEEK 29, Day 2

CONDITIONING 1:
4 rounds, with 3min rest between:

20/17cal Echo
15 GHD Sit-Up or V-Up
10 Pull-Up/C2B or Bar MU
5 Dual Devils Press

RPE 4. Target: Stay consistent. Push the final calories on the Echo.
2:45-3:15 rounds.
Rxd: 2x22,5/15kg
Masters: 2x17,5/12,5kg.
If you go with the bar muscle-ups, choose a rep scheme that you get most of the rounds
unbroken

AF WEEK 29, Day 2

CONDITIONING 2:
AMRAP 4:

30 DU
6 Dual KB Hang C&J

RPE 4. Target: 5+ rounds. Keep the Double Unders smooth and
relaxed. Maintain a fast, sustainable pace for all 4 minutes.
Rxd: 2x24/16kg. Masters: 2x16/12kg

AF WEEK 29, Day 3

WEIGHTLIFTING:
E90-120sec x 9: Squat Clean. Drop and Go

2x3 @ 72–75%
3x2 @ 77–80%
4×1 @ 82–85%

Target: Develop consistency and confidence in the full clean.
Reinforce efficient bar path and quick turnover.
Maintain good technique as the weight increases.

AF WEEK 29, Day 3

CONDITIONING:
For time:

400m Run
30 HSPU (kipping or strict, go by feel)
400m Run
30 TTB
400m Run
15 Burpee Pull-Up

Overall RPE 4. Target: 11-14.
Settle into a sustainable pace from the first run.
Break the gymnastics into manageable sets before fatigue builds. Push
the final run and burpee pull-ups to finish strong.

Scaling:
30 HSPU→ 20 or 15 or with Push-Ups
30 TTB→ 20 TTB
30 Burpee Pull-Up→ 30 low bar burpee pull-up

tempo snatch + power snatch 6x2+1 @65-75%
snatch 4x1 @80-85%

1-2km 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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

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)

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)