AF WEEK 23, Day 1

CONDITIONING:
4 RFT:

15/12cal Echo
5 Devils Press

RPE 4. Target: sub 8’ Go hard with the bike and push the devil
presses.
Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg

Alternate C1/C2

C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 1:00 before C2

C2. Meadows row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before C1

-bar muscle up progressions
-gymnastics holds: handstand hold

2×3@barbell, 1@up to 86-90% (or 5 kilos below the starting weight), rest 2min

3×3@clean & jerk starting weight, rest 3min

AF WEEK 23, Day 1

ACCESSORY.
2-3 set, go by feel and rest as needed between:

1) 20-40m D-Ball/Sandbag Carry
2) 10-20 GHD Sit-Up

Overall RPE 4

Movement specific prep

2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
5 Scapular pull-ups (hold at top for 2-sec)
0:20-0:30 Wall facing flutters
5/side Cossack squat
+
2 Rounds
6-10 Small scapular rolls for control
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
6-10 Small scapular roll to butterfly pull-up drill
0:20-0:30 Handstand transition steps
5/side Pistols to a band

AF WEEK 23, Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3):

Max set HSPU

Rest as needed and then

E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking
the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level. Wall Facing HSPU→ Strict

Toes-to-bar/chest-to-bar prep, 1-2 rounds

8 Supine hollow hold w/ double leg extensionoverhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for thrusters and hang power cleans
* Practise few short sets of chest-to-bars, toes-to-bars and wall walks between sets
+
@ workout weight
200m Row
8 Chest-to-bar pull-ups
4 Thrusters
2 Wall walks
4 Hang power cleans
8 Toes-to-bars

AF WEEK 23, Day 2

CONDITIONING:
5 RFT:

400m Run
15 Wallball
15 KBS

Target: sub 17. Time Cap 22. RPE 4-5. Sustainable run,
unbroken wb and kbs. KB should be on the heavier side.
Rxd: 32/24kg. Masters: 24/16kg.