Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Hang muscle snatch
Behind the neck snatch grip press
Overhead squat
Hang power snatch
Snatch balance
hang (squat) snatch

Tabata x3

1. Tabata 10s on/20s off x8
   Rind dip up/down hold

2. Tabata 15s on/15s off x8
   Ring row up hold

3. Tabata 20s on/20s off x8
   Push ups up/down hold

For time:
30-20-10 Thrusters 75/55#
15-10-5 Toes-to-bar
Goal: 6 min.

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 3-5 Dragon Flag *rest 45s
• 10 Ab-wheel Rollout (Polviltaan) *rest 45s
• 20-30 Russian Twist (w/plate) *rest 45s

42 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
3min hiihto
3min pyörä
3min soutu

Nosta vauhtia joka minuutti.

Sitten:
5+5 kyykyssä käden kierrot kohti kattoa
10 takareisien pumppaus; kämmenet maassa tai nilkoissa

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x6min ergo, 1 min lepo kierrosten välissä

3min kevyt
1min keskiraskas-raskas
2min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

AF WEEK 37, Day 1

STRENGTH (3/3)
3 rounds, rest as needed between:

1) 6+6 Reverse Lunge
2) 6 Weighted Pull-Up

do not alternate legs, hit all 6 reps and then switch legs.
RIR 1-2

EMOM12:
1: :40 Dead Hang
2: :20 Ring Dip Bottom Hold
3: :40 Sandbag Bearhug Hold 60/40kg
4: 12 Double DB French Presses (Lying French Press)

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?