2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
1-2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –

AF WEEK 7, Day 1

WEIGHTLIFTING

Week 6 – Strength You Can Use

Snatch: EMOM x8: Snatch @85–88%

Clean & Jerk: E2MOM x5: Clean & Jerk @83–88%

Target: Repeatability

Snatch - same as split jerk format just lighter %
10 x 1 - start first lift @ 75% of max snatch
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Snatch high pull
6 x 2 @ 100% of snatch

Split jerk from the rack
5 x 2 @ heaviest weight achieved in snakes and ladders last week

Optional accessories
3 Sets
10 Single leg rdl each leg
100ft D-ball carry
30 sec facedown GHD hold

Track Sesh

WU:

• 1200m Z2 +mobbailut

Main Set

• 2x1000m @PK-VK
• 3x800m @VK
• 4x400m @VK+

*rest 2min between sets

Low hang clean & hang clean complex

5 sets @ 85% of heaviest lift achieved last week

Front squat 1 & 1/4
5 x 2 @ 85% of max front squats

Find a heavy 3 clean grip deadlift
Start @ 90% of max clean then build the weight over 5 sets

Optional accessories
12 Barbell RDL’S
10 Back rack lunges
8 banded hamstring curl (es)
Repeat 3 times

For time

100 Double-unders
50 DB walking lunges @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups
80 Double-unders
40 DB front-rack walking lunges @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups
60 Double-unders
30 DB overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. A beefed up take on 2022 QF workout. There’s an interesting dynamic here between decreasing reps and increasing difficulty on the lunges.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

Weighted Chinup 2 RM, then max reps without weight

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Handstand hold/walk

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand