AF WEEK 35, Day 3

CONDITIONING:

30 Cluster for time (squat clean thruster)

RPE 5. Target: 4-6min . Time Cap 8min.
Choose a challenging load that allows steady progress. Avoid early burnout by breaking the reps strategically. Finish strong with minimal rest between reps.

Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg.

AF WEEK 35, Bonus workout, Engine

CONDITIONING:
EMOM x20:

1) 10-15cal Bike
2) 10-15cal Ski

Overall RPE 3-4.
This is not all out, but should make you breathe heavily in the last sets.

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 5 @ 78-83%
1 x 5+ @ 78-83%

B2. Strict chin up,rest 2:00 before B1
3 x 5 @ 78-83%
1 x 5+ @ 78-83%

– Do your first set @ or around 78%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 5 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

AF WEEK 35, Day 1

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10 Reverse Snow Angel
2) 10+10 Copenhagen Plank

Target: move well with full range of motion.

Alternate

Incline bench press – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

DB Incline row – 4 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

AF WEEK 35, Day 2

ACCESSORY:
2-3 set, rest as needed between

1) 8-12 Seal Row
2) 10-20 GHD Sit-Up

RIR 2 with the strength work

2 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

1-2 Rounds
6-8/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2-3 Rounds
4 Inchworms
6 Jefferson curls
8 Hand-release push-ups
10 Box step overs / Box jump overs (1st/2nd+3rd rounds)

AF WEEK 30, Day 1

WEIGHTLIFTING

E90-120s: Snatch

3x2 @ 80%
3x1 @ 85%
2–4x1 @ 88–92%

Target: Do not force a max attempt. Stop increasing the load if
bar speed drops significantly or technique deteriorates.
Finish with confidence and quality.

800-1200m 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.