5 rounds:

5 wall walks
20 air squats
10 pull ups
40 single unders
20 abmat sit ups

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

2 rounds:
4 min ON / 2 min OFF
IGYG

A)

30 deadlifts (40/60kg)
30 bar facing burpees
- Max kcal ski

B)
30 TTB
30 box jump overs
- Max kcal row

C)
30 HSPU
30 wall ball
- Max kcal c2 bike

D)
30 DB snatch (15/22,5kg)
30 DB front squat (15/22,5kg)
- Max kcal echo

Result is machine calories

Week7
A) Strict Press
4x3 @70% (speed focus)

B) Upper body accessory
3x
20/20s SA KB OH Hold
10/10 Bent over DB Reverse fly

C) Single leg work
3 sets
8/8 Double KB Single Leg RDL
8/8 Double DB Bulgarian Split Squats

Do an EMOM for X rounds of:

• Y cal echo bike (1min)
• Z C2B (1min)
• Rest (1min)

Pick X, Y and Z.

EMOM 40 (0:30 work / 0:30 rest) AMRAP

1) (cal) Row
2) (cal) SkiErg
3) (cal) Airbike
4) Rest

Pace. As you’re working for “only” 30-seconds, followed by equal rest, you can push those 30-seconds hard (but still where you can repeat the output).
Tip. Keep moving (walk) and breathing during the breaks to help you recover better (vs lying down)

SNATCH

A) WU
3-4x For Quality
*Rest as needed

• 3 Snatch Pull + 3 Tall Squat Snatch

*Keskity siihen, ettet tee sitä banaaniasentoa, vaan ojennus tulis suoraan ylöspäin. Alota tyhjällä tangolla ja nosta jos tuntuu varmalta.

B) Snatch From Blocks

1) E3MOM X3 From Above The Knee
- 3 DnG Squat Snatch

2) E2MOM X3 From Below The Knee
- 2 DnG Squat Snatch

3) EMOM Till Days Heavy (From floor)
- 1 Squat Snatch

C) Snatch Pull w/pause @above knee (1sec)
- 4x3 @100% from 1RM

*Koko setin keskityt vaan siihen vedon suuntaan. Rauhallinen kiihdytys lattialta ja suoraan ylös. Kuvaa muutama.

SQUATS

Back Squat:

1x5 @75kg
1x5 @85kg
2x2 @95kg

Front Squat:

4x4 @70kg

METCON

4x4min On/2Min Off (Alternating A&B)

A)
- 2 rMU
- 4 Devils Press 2x35lbs
- 8 Cal Echo

B)
- 10 C2B
- 8 Cal Echo
- 6 DB Box Step Up 2x35lbs

ACCESSORIES

A) 4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 30/30m Heavy KB Suitcase Carry *rest as needed

B) 3-4x For Quality:

• 30/30s Banded Pallof Press (Half Kneeling)
• 30/30s Banded Russian Twist
• 30-45s Plank Hold

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

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

2x1+3x42
2x1+2x50
2x1+2x56