ATPF WEEK 35 Day 2

CONDITIONING:

10 rounds for time:

1 Rope Climb
3 HSPU
5 High Box Jump (full extension at the top) (75/60cm)

Overall RPE 4.
Target: sub 75-90sec rounds.
Time Cap 18min.

Challenge yourself with one of the movements. Advanced athletes go with legless rope climbs and/or deficit HSPU/Wall facing HSPUStrict HSPU.

Scaling: 3 HSPU→ 2 HSPU or 3 Pike Push-Ups Box Jump→ lower box

ATPF WEEK 35 Day 2

CONDITIONING:

For time:
11-9-7-5-3 TTB
50-40-30-20-10 DU

RPE 3-4, go by feel.
Target: can you go unbroken?

ATPF WEEK 35 Day 2

STRENGTH:
2-3 rounds, rest as needed between:

1) 4-10 Deep Strict Ring Dip
2) 8-10 KB/DB Seal Row

RIR 2

ACCESSORY:
1-2 sets:

12-15 Pull-Over (good stretch at the bottom)

RIR 2-3

LÄMMITTELY

10:00 Minuuttia:
:45s Vapaavalintainen ergometri
8+8 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
8 Curtsykyykky vuorojaloin
8+8 Bird dog lattialla
10-20 Deadbug lisäpainolla, kiertäen

Kokeile liikkeet läpi ja valitse sopivat painot.

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KUNTOHARJOITUS

5 Kierrosta,
A)
4:00 min vapaavalintainen ergometri (kevyt)

B)
4:00 min “AMRAP”
5+5 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
10 Curtsykyykky vuorojaloin
10+10 Bird dog lattialla
10-20 Deadbug lisäpainolla, kiertäen

Jatka AMRAPia aina siitä mihin jäit edellisellä kierroksella.

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HUOMIOITA

Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

2 rounds:
4 min ON / 2 min OFF
IGYG

A)

30 deadlifts (40/60kg)
30 bar facing burpees
- Max kcal ski

B)
30 TTB
30 box jump overs
- Max kcal row

C)
30 HSPU
30 wall ball
- Max kcal c2 bike

D)
30 DB snatch (15/22,5kg)
30 DB front squat (15/22,5kg)
- Max kcal echo

Result is machine calories

For time
200 Du
150 Wall Ball 6/9kg
100 cal row
50 T2B

TC 12min

power clean + halted split jerk practice

8' AMRAP 1 wall walk
2 power clean
3 push jerk
Add +1 rep in every round

Clean and jerk

– Build to 1RM

– You can start working up doing 2s, then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).

Emom28 = 4 rds
1: 8-10 cal machine
2: 12 sit up / mountain climber
3: 12 wb
4: 12 alt. V-up / shoulder taps
5: 8-10 cal machine
6: 8 burpee/ down up box jump over
7: rest

Squat Snatch
2x3@50
3x3@60
1x3@70

Hang clean
2x3@50%
1x4@60%
1x2 @70%
    
Push press
2x3 @50%
2x2 @60%
1x3 @70%

Back Squat
2x3 @50%
1x4 @60%
2x3 @70%