ATPF WEEK 31 Day 2

CONDITIONING
AMRAP 20
40/27cal Echo + 20 TTB + 20m Handstand Walk
30/21cal Echo + 15 TTB + 15m HSW
20/14cal Echo + 10 TTB + 10m HSW
10/7cal Echo + 5 TTB + 5 HSW

If you finish→ go backwards starting from 10cal Echo + 10 TTB +10m HSW, 20cal Echo + 20+20…

Overall RPE 4. Target: one full round. Use your strengths and work those movements faster and with bigger sets. With weaknesses, break the sets early to avoid failures.

Tailoring Options:
Echo→ Row
Handstand Walk→ 12m-9m-6m-3m or with 5-4-3-2 Wall Walk
TTB→ use a rep scheme 11-9-7-5 or with hanging leg raise or V-Ups

ATPF WEEK 31 Day 2

GYMNASTIC STRENGTH (optional)

EMOM x12 (3 rounds)

1) 15-20sec Chin over Bar Hold
2) 15-20sec Ring Support
3) 15-20sec Hollow Hold
4) 15-20sec Bottom of Push-Up Hold (Chest off the ground)

Overall RPE 4

ATPF WEEK 31 Day 3

WEIGHTLIFTING E90sec x7:
1 Clean Pull + 1 Squat Clean + 1 Front Squat.

Reset a solid starting position after the pull. Work up to 80-85% of 1RM Squat Clean

ATPF WEEK 31 Day 3

CONDITIONING
AMRAP 10:

3 Muscle-Up
3 Power Clean + 3 Front Squat + 3 Jerk

RPE 4-5. Target: 6+ rounds.

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

Choose a movement pattern for muscle-ups so you can keep up the intensity. Advanced athletes go with ring mu. You can go with jumping muscle-ups or with 3 pull-ups+ 3 push-ups as well. Barbell loading should be on the moderate side, most of the rounds go unbroken.

ATPF WEEK 31 Day 3

STRENGTH
3 rounds, rest as needed between.

1) 6-8 Bench Press
2) 8-12 Barbell Row

RIR 2. Do more work compared to last week.

ATPF WEEK 32 Day 1

WEIGHTLIFTING (1/1)

E2MOM x5:
5 Hang Power Snatch

Target: work up to a heavy 5 RM of the day. TnG reps. Use straps if needed.

ATPF WEEK 32 Day 1

STRENGTH
E3MOM x5:
2 Front Squats @ ~85–90% of best triple last week.

Target: Fast up, tight core, full ROM.

Then 2x6 Back Squat @ ~70–75% (smooth & steady)

ATPF WEEK 32 Day 1

CONDITIONING
2min ON-2min OFF x3

10 Double DB Hang Snatch
10 DB Front Squat
10 Burpee over DB → remaining time max rep DU

RPE 4-5 when working. Hit these intervals pedal to the medal. Unbroken reps, with fast transitions. You should have 30+ sec time to hit the double unders. If not, go faster :)

Rxd and Masters: 2x15/10kg.
Advanced: 2x22,5/15kg

Skill

Emomx10-15
1) skill of your choice
2) rest
3) rest

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top