ATPF WEEK 34 Day 1

STRENGTH 3 set with 5 reps:
1+1 Reverse Lunge and 1 Back Squat

You can start with 35-40% of 1RM back Squat and work up to a heavier set, but still plenty of reps in the tank. Reverse Lunge left foot + reverse lunge right foot and then one back squat. That is one rep. Do these 5 in a set.

ATPF WEEK 34 Day 1

CONDITIONING
AMRAP 10:

300m Row
10 T2B
10 Box over Jump

RPE 3-4, go by feel.
Target: 4+ rounds.

Warm up
6min amrap
8/10cal row
20 passthrough
10 overhead squats
20 pull parts
5+5 kazak squats with 3sec pause

Hip mobility
Perfect stretch

Every 60s 6 rounds 30-45% of 1RM
1 Snatch pull
2 Hang power snatch
1 OHS

Every 90s 6 rounds 50-70% of 1RM
1 Snatch
1 OHS

In 20min 75-105% of 1RM
1 Snatch

Mark your 1RM Snatch results of the day.

00:00-12:00

In 12 mins do:
Partner Run, 800 m
then in the remaining time, AMRAP of: (Relay style)
1 Rope Climb, / 2 half rope climb
3 Bar Muscle-ups / 3 strict pull up/ 3 partner assisted pull up
6 (Chest-to-bar) Pull-ups

15:00-24:00

In 9 mins do:
Partner Run, 600 m
then in the remaining time, AMRAP of: (YG,IG)
10 Deadlifts, 60/43 kg
10 V-ups
20 Deadlifts,
20 V-ups
30 Deadlifts,
30 V-ups
40 Deadlifts,
40 V-ups
50 Deadlifts,
50 V-ups

27:00-33:00

In 6 mins do:
Partner Run, 400 m
then in the remaining time, AMRAP of:
2 Synchronized Wall Walks
8 Synchronized Box Jumps, 60/50cm

15s ON, 15s OFF x6 (3min)
power clean + tng push jerk @60%

• rest 1min-

15s ON, 15s OFF x6
power clean & push jerk @65%

• rest 1min

15s ON, 15s OFFx6
Power clean & push jerk @70%

Shoulder press

5,4,3,2,1

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Clean

EMOMx8
1. 3 reps
2. 2 reps
3. 1 rep
4. Rest
5. Rest
6. 3 reps
7. 2 reps
8. 1 rep

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50
55
60
50
55
60

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Alternate B1 / B2

B1. Standing KB press – 3 x 10-12 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Meadows row – 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before B1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top