800-1600m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Gorilla Row w/KB´s

4 x 12, AHAP

Go every 2:30

Front squat with hands crossed 4x3, 3x2, 3x1

2-3sets:

15-30s chin over bar
15-30s ring support
15-30s L-hang

rest as needed between movements

ATPF WEEK 32 Day 2

CONDITIONING
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5.
Target: sub 37min. Time cap 60min.

This is our longest metcon of the week. Push the pace with the runs and be consistent with your burpee pull-ups. Strong finish in the last run.

Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

Shoulder press 5,5,4

Etukyykky 5-5-5 @70%1RM
Etukyykky 7-7-7 @50%1RM

UB #1

https://drive.google.com/file/d/1LUki31Vn_CRiW_gvr0C0TrXYqhh57va4/view

Power Clean

A) Build to days heavy 3RM (drop and go)

B) 3-5x1 @85-90% from 1RM

C) Clean Pull

• 3x1 @110-120%

Strength

A) 3 Supersets Of:

• 8/8 Bulgarian Split Squat (2xKB front rack)
• 5-10 Glute Ham Raise

B) 3-4 Rounds Of:

• 5-10 ab wheel rollout
• 30/30s DB Weighted Side Plank
• 3-5 Dragon Flag

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

- 1 Round + Finisher
- 7min work / 50s Rest
- Focus on maximum effort in all zones

A

Zone 1:
Hill Run (3-5% inc)

Zone 2:
RowErg 250m
BBJ 30m

Zone 3:
Sled Push 15m Burst (as fast as possible)
Pushup x 10
Forward Stepping Lunge x 10
Clean x10

Zone 4:
SkiErg 250m
Heavy WB x 15

B

Core Finisher:
50s Ski Sprint (at max)
50s Plank
50s Run Sprint (at max)
50s Jack knife
50s KB Hold