ATPF WEEK 29 Day 3

WEIGHTLIFTING
E90-120sec x6:

Power Clean + Front Squat + Hang Squat Clean.

TnG reps. Work up to a technical heavy of the day.

ATPF WEEK 29 Bonus work out, Engine

CONDITIONING “Looper”

3min ON-1min OFF for 3 rounds (48min)

A: 200m Run + remaining time Row for calories
B: 200m Run + remaining time Bike for calories
C: 200m Run + remaining time Ski for calories
D: 200m Run + remaining time Burpee Box Step-Up (must step down from the box)

Target: each round with more calories/reps than the previous! RPE 3 to 4. Start with moderate pace and add intensity round by round.

ATPF WEEK 29 Day 2

ACCESSORY (optional)

2-3 rounds, go by feel and rest as needed between:

1) 20-30m D-Ball/Sandbag Carry
2) 5-10 Copenhagen Plank (L+R)

RIR 3+

ATPF WEEK 29 Day 2

WEIGHTLIFTING (optional)

E90-120sec x6:
3 Push Jerk.

Target: find technical heavy triple of the day. Bar from the rack/blocks.

ATPF WEEK 29 Day 1

CORE (optional)

2-3 rounds, go by feel and rest as needed:

1) 7 KB Suitcase Deadlift + 7 Lateral Flexion + 7m Suitcase Carry (L+R)
2) 10-20 GHD Sit-Up RPE 4

ATPF WEEK 29 Day 1

CONDITIONING 3 RFT:

15/12cal Row
12 Power Snatch

9 Bar over Burpee

RPE 4, very high intensity, but not all out. Target: sub 8min. TC: 12min

Rxd: 40/30kg. Masters 30/25kg.

ATPF WEEK 29 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.

WEIGHTLIFTING (1/3) 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%

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 32 Bonus Workout, Engine

Warm-up:
Jog 800m, plus dynamic drills (high knees, A-skips, leg swings).

CONDITIONING
“Track day”
10x400m Run, with 90sec rest between

Overall RPE 4

Rounds 1-4, RPE 3-4
Rounds 5-8, RPE 4
Rounds 9-10, RPE 4,5-5

Pace: Start at 80–85% effort (around 5K pace) and aim to hold or slightly descend across rounds.

Target: Most rounds should be within 5 seconds of each other.

Rest: 90 seconds is short enough to stay aerobic but long enough for quality running.

Cool down:
Easy 800m jog and light mobility.

Warm up

Gymnastics
2 round
20 passthrough
10 up& down
10 hollow rock
10 super man
10 active 2 passive
5+5 single arm ring row

10 min
Turkish get up technique practice

15 min
C2B and Bar muscle up technique practice

EMOM 15min

1. 1+1 Turkish get up

2. 3 Bar Muscle or 6 C2B

3. Rest

For time:

600m bike
4 rope climb / 6 zombie
600m bike
3 rope climb / 5 zombie
600m bike
2 rope climb / 4 zombie

500m row
60m sled push @moderate
500m row
50m sled push
500m row
40m sled push

400m ski
10 sandbag to shoulder @68/45kg
400m ski
8 sandbag to shoulder
400m ski
6 sandbag to shoulder

Jossei säkkiä: double kb clean @2x32/20kg