A)
Daily Complex
Go every 90 " for 8 sets
1 Power Cluster + 2 Thruster
- start at 60% and add some weight each set if form allows
- watch out for NO REP when finishing the triple extension in the end of each rep!

B)
For time
400m partner run
40 Deadlift @90/60kg ( YGIG)
400m partner run
30 Power Clean @70/47kg ( YGIG)
400m partner run
20 Cluster @50/35kg (YGIG)

Timecap: 15 min

ATPF WEEK 30 Bonus workout, Engine

CONDITIONING
“Track Day”

Warm-Up 800m jog + high knees, butt kicks, dynamic stretching for hamstrings

Main set: 4 rounds:

400m, threshold pace (80-85%)
Strong but steady , could hold for 20+ min
200m recovery jog 200m, fast pace (90-95%). Controlled sprint, tough but not all-out.
200m walk, recovery

Cool Down 400-800m jog

ATPF WEEK 30 Day 3

STRENGTH
2-3 rounds, go by feel:

1) 8-12 Strict Ring Dip or Dips between Boxes
2) 8+8 Gorilla Row

RIR 2

ATPF WEEK 30 Day 3

WEIGHTLIFTING E90-120sec x7:
2x Power Clean + 1 Squat Clean.

DnG lifts. Work up to a technical heavy of the day.

ATPF WEEK 30 Day 3

CONDITIONING
For time:

5-4-3-2-1 Rope Climb
10-8-6-4-2 Back Squat

Target: sub 10min. TC: 13min.

Bar from the rack. Unbroken squats, consistent pacing with the rope climbs.

Rxd: 100/70kg
Masters: 80/55kg
Advanced: 120/90kg

Tailoring Options:
Decrease loading Use a rep scheme of 3-3-2-2-1 with the Rope Climb

ATPF WEEK 30 Day 2

CONDITIONING
“Echo and gymnastics”

For time:

3 rounds:
12/9cal Echo,
7 Bar MU

3 rounds:
12/9cal Echo,
9 HSPU (advanced athletes with strict hspu)

3 rounds:
12/9cal Echo,
20 TTB

Overall RPE 4. Target: sub 17min. Time Cap: 22min. First 3 rounds with echo and muscle-ups, then 3 rounds with echo and hspu and lastly 3 rounds with echo and ttb. Target: Echo with sustainable pace. Push the movements that are good for you and break the sets early with more difficult ones. Challenge yourself with one movement.

Tailoring Options:
Echo→ Bike 7 Bar MU→ 5 or 3 reps or go with jumping bar mu
9 HSPU→ 7 or 5 reps or with Pike Push-Ups
20 TTB→ 15 or 12

ATPF WEEK 30 Day 2

WEIGHTLIFTING (1/2)
Push Jerk Wave. E90sec for 3 rounds:

1) 3 Push Jerk, TnG
2) 2 Push Jerk, TnG
3) 1 Push Jerk

Work up to 85-90% of 1RM Push Jerk. First 3 push jerks, add load and perform 2 push jerks, add load and finally 1 push jerk. That is one round. Increase the loading to each lift round by round.

ATPF WEEK 30 Day 1

WEIGHTLIFTING (2/3)

Snatch Wave, 4 rounds, lift every 75-90sec.

1) 1 snatch + 2 hang snatch @ 65-70%
2) 1 snatch + 1 hang snatch @ 70-75%
3) 1 hang snatch @ 75-80%

Add 2,5-5% compared to last week, if feeling strong. Snatches are touch and go but you can choose between power and/or squat snatches. It can be a mixture of them. Hang snatches from the height you prefer.

ATPF WEEK 30 Day 1

WEIGHTLIFTING (optional)
3-5 set,:
Muscle Snatch + OHS + Snatch Balance

Use 40-50% of 1RM, move well and improve the range of motion and speed under the barbell.

ATPF WEEK 29 Day 3

CONDITIONING 5 RFT:
4 Thruster
8 TTB
32 DU

Overall RPE 4-5. Target: 6-8min, hit this one hard! Barbell should be on the heavy side, but you can push all rounds with unbroken sets.

Rxd: 50/35kg. Masters: 42,5/30kg. Advanced: 60/40kg