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

4 Intervals, alt A1/A2

A1. AMRAP 7
10/7 (cal) Air bike
3 Wall walks
5 SB cleans @ 70/45kg

– Rest 3.00 –

A2. EMOM 7 (0:40/0:20)
1) SkiErg for calories
2) Burpee box jump overs, 24/20″
3) Rope climbs
4) SB Squats @ 70/45kg
5) Rope climbs
6) Burpee box jump overs, 24/20″
7) SkiErg for calories

– Rest 3.00 –

These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across each piece.
Effort. Work at an RPE of 8–9/10. You should finish each part feeling like you could have continued a bit longer if needed. You’re aiming for a steady, hard effort on both. If your pace drops off noticeably on the 2nd round of intervals, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 7-minutes and can be repeated with 3-minutes of rest. This means finding the right pace/reps/calories for each part that you can maintain through the interval (and recover in time for the next one).
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Improve your movement endurance.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace in A1 hold steady across all rounds, or did any of the movements start to slow you down?
– Which movement in A2 challenged you the most, and how did you adjust?
– Were you able to start each minute on time and stay composed under fatigue?
– What are two (2) things you executed well? What’s one (1) thing you’d do differently next time to improve consistency or output?
Movement options.
Air bike → Row, BikeErg, Run
Wall walks → partial wall walk (half-way)
SB/d-ball clean → Lighter SB/D-ball → dual KB cleans @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg (53/35lbs)
SkiErg → Row, Air bike, BikeErg, Run
Burpee box jump over → lower box → burpee step over
Rope climbs → Pull to standing from the floor
SB squats → Lighter SB/D-ball → dual KB front squats @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg

syklin toinen viikko, tällä viikolla otetaan kovat kyykyt ja penkkipunnerukset heti alkuviikosta. Niihin hyvä lataus ja tankkaus sunnuntaina. Lisäksi hieman preppaavaa kisatyylistä metconia tälle viikolle.

ATPF WEEK 32 Day 3

WEIGHTLIFTING
E90sec x7:
2x Squat Clean + 1x Front Squat

Work up to a heavy set of the day. Squat Cleans are drop and go.

ATPF WEEK 32 Day 3

STRENGTH (optional)
EMOM x5:

3 Front Squats @ 75–85% of 1RM clean

LÄMMITTELY

3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Tempausvetoa
5 Muscle snatch polvelta
5 Valakyykkyä
5 Snatch balance
5 Tempausta

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Raaka tempaus + tempaus,
10 x (1+1) @ 50-60%
Nostot 2:00 min välein

Snatch hi-pull,
5 x 3 @ 105-115% tempaus 1RM

Takakyykky,
5 x 2 @ 50-60%
5s paussi pohjassa ekassa kyykyssä. Nosta 1:30 min välein.

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BONUS
Apuliikkeet,

15:00 Minuuttia:
6-10/6-10 1-Käden kulmasoutu
10-12 Vatsalihaspyörä
20 Penkkipunnerrusta käsipainoilla vuorokäsin (yhteensä 20 toistoa, 10 per käsi)
12-15 Takareiden koukistus

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

competition style workout

A) Event 1

For time:

• 20 BBJO
• 40 WB
• 20 Deadlift @70kg
• 40 C2B
• 20 Deadlift
• 40 WB
• 20 BBJO

Cap: 14min

rest as needed before part B

B) Event 2

10 Rounds For Time:

• 4 bMU
• 200m Run

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Muscle clean
Strict press
Hang muscle clean
Push press
Hang power clean
Push jerk

Boksille nousu 5 kg:n käsipainot
Ylöstyöntö 10 kg:n painot
10 toistoa/liike

Ergolla, spinningpyörä: yhteensä 109 kaloria

Kova, mielettömän hyvä treeni

Shoulder press 5 sets 5,5,5,4,3