21 Thrusters @ 42.5kg/30kg
21 Kettle bell swing @ 24kg/16kg
21 push ups
Bike 1000 meters
15 Thrusters @ 42.5kg/30kg
15 Kettle bell swing @ 24kg/16kg
15 push ups
Bike 1000 meters
9 Thrusters @ 42.5kg/30kg
9 Kettle bell swing @ 24kg/16kg
9 Push-ups
Bike 1000 meters

ATPF WEEK 33 Day 2

GYMNASTIC STRENGTH
E2MOM for 3 rounds

1) 10 Ring Row + 10sec Hold at the Top of Ring Row
2) 10 Ring Dip + 10sec Ring Support
3) 10 V-Up + 10sec Hollow Hold

RPE 4 Execute the hold right after the dynamic part. Maintain perfect form. Use a band or do dips between boxes to get 10 reps.

5 settiä pyramidi

5 x 5 push press bb
5 x 5 bench press db
5 x 5 bent over row ( 5 x arm)

Deadlift pyramidi
5 x 10
GHDSU
3 x 20

4 rounds (12 intervals)

1)
250 m row
10 wall ball (heavy 20/30lbs)
Max kcal C2 bike

2)
8 burpee box over
12 KBS (16/24kg)
Max DU

3)
10 push up
10 GHD sit up
20 air squat
Max kcal C2 bike

Result is bike caloeries and DU’s done

Block deadlift 1RM

Ring MU

A) Practice rMU for 10min (ykkösiä ja kakkosia, keskity tekniikkaan)

B) EMOM 12:

1: 45s Row (PK+)
2: 1-2 Set of rMU
3: Rest

C) Ring Strength

4 Rounds:

• 5-10 Ring Pull Up *rest 60s
• 8-12 Kipping Ring Dip *rest 60s
• 20-30s Ring Support Hold *rest 60s

Press

Strict Press

A) Build to days heavy 2RM

B) 3x4 @85-90% from 2RM

Strength EMOM

EMOM 20:

1: 50s Ski (VK)
2: 10 DB Push Press @2x45-50lbs
3: 1-2 Legless RC
4: Rest

Accessory

3-4 Rounds For Quality:

• 20/20m KB Mixed Front Rack OH Carry
• 20/20m Heavy KB Suitcase Carry
• 10/10 KB SideBend

No feet Snatch

3 x 3 (TnG) @ 60-70%, go every 2:00
3 x 2 (TnG) @ 70-80%, go every 1:00
3 – 5 x 1 @ 75+%, go EMOM

Partner WOD, YGIG style
30' AMRAP
100cal airbike
100 wall ball
100m burpee broad jump
100 alt. DB snatch @22.5/15

Squat Clean

3 Sets Of:

• 3 DnG Squat Clean @75%

*rest 90s between sets

Into,

3 Sets Of:

• 2 DnG Squat Clean @80%

*rest 90s between sets

Into,

3-5 Sets Of:

• 1 Squat Clean @85+%

*rest 90s between sets

Back Squat

2x3 @80-85%
3x1 @90%+

*rest 3min between

Metcon

AMRAP 15:

• 10 Cal Row
• 20 Pull Up
• 10 Cal Row
• 15 C2B
• 10 Cal Row
• 8 bMU

4x5 deadlift
4x5 Push up