Deadlift 8-6-4 reps

Nousevilla painoilla

Lämmittely
1min laitetta
3 kierrosta:
10m askelkyykkykävely
10m kuopaisut vuorojaloin
10m sivukävely kumpparin kanssa
10x kahvakuulaheilautus

Voima
Bulgarian split squat 3x15
Palautus 1.30-2.00

For time
21-15-9:
Air squat
Push-up
Ring row
Sit-up

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

20' AMRAP of:

• 5m HSW
• 15 supine ring row
• 20 cal ski

ATPF WEEK 32 Day 2

GYMNASTIC CONDITIONING/STRENGTH (1/3)
Max set HSPU

Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

Target: 5+ reps with max set. Choose a movement model that fits your fitness level .
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

Kapea penkki Max5
-3vkn progressio, jätä varoja

6x4 bench press

Warmup

Light Cardio 5 - 10 min
...into 2 Rounds

3 Push-Up to Downdog
10 banded GM
5 Baby Makers
3+3 World gratest stretch
10 Elbows Rotations
3 Shoulder Press
3 Front Squat
3 Hang Power Snatch
3 OHS
3 Sots Press

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 74-79%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+2+1 @ 65%+1RM CnJ, Go every 1:30