AF WEEK 20, Day 2

WEIGHTLIFTING:

Snatch 6x1

Rest as needed between lifts. Work up to 88-92% of 1RM. These should be heavy but doable, no misses.

Shoulder Press ( Deadstop )

5-5-5-5-5-5 Build in max weight OTD.

Go Every 2:30

AF WEEK 15, Day 3

ACCESSORY:

1-2 superset, rest 1-3min between rounds

1) 7+7+7 Arnolds Biceps Curl
2) 7+7+7 Diamond Push-Up

Target: feel the Burn!

2-3 Rounds @ 2-3 RIR

0:30 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs**
* You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

12min AMRAP:
2+2 TGU
40m KB OH carry
5 Man makers
40m Farmer's carry
10 MB over shoulders
40m MB Bear hug carry

Complete as many reps as possible in 15 minutes of

• 75/100-calorie row
• 30 box jumps
• 30 jumping pull-ups
• 30 kettlebell swings
• 30 lunges
• 30 knees-to-elbows
• 30 push presses
• 30 hip extensions
• 30 wall-ball shots
• 30 burpees
• 30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

shoulder & Th mobility

band resisted bear pos. birddog 4x5/5

side plank rotations w. DB 3x8/8

superset, 4x
5/5 one legged glute bridge
3 worm walk out

90/90 hip raises 4x8/8

6x4min ON, 2min OFF

A)
500m ski
12 db hang clean @2x22.5kg
Max c2b

B)
700m bike
10 box step overs @2x22.5kg
Max wall ball @9kg

BikeErg warm-up

3:00 @ easy pace
+
2x
1:00 @ hard/harder pace
2:00 @ moderate pace
+
2x
0:10 @ SPRINT
1:50 @ easy

For time

• Designated calories on the Echo bike (see below)
• 9-6-3 Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb