Bench press 5 5 5 5 5

Core :30/:15
3 rounds:
1: weighted deadbug
2: glute bridge
3: half kneeling rotation, right
4: half kneeling rotation, left

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• lapapunnerrus nelinkontin vk

VOIMA CIRCUIT 1
3 x 40s./liike
1. Sjmv kk
2. Kapea punnerrus
3. Rengassoutu

VOIMA CIRCUIT 2
3 x 40s./liike
1. Askelkyykky vuorojaloin
2. Pystypunnerrus kp istuen
3. Pallon heitto seinään kierrolla

ATPF WEEK 30 Day 1

ACCESSORY (optional)

1-3 rounds, go by feel:

1) 20m + 20m single arm KB OH Carry
2) 12-20 KB Drag in Top of Push-Up

Target: work those shoulders with perfect form.

Long Run 90 minutes @ HR Zone 3 ( 4 )

HR Zone 2 & HR Zone 4 - 5

Row 8 Minutes @ HR Zone 2
Row 2 Minutes @ HR Zone 4-5
Repeat 3 Rounds

Bike 8 Minutes @ HR Zone 2
Bike 2 Minutes @ HR Zone 4-5
Repeat 3 Rounds

Recovery 10 minutes.

Bench press 5,3,3

Squat snatch 11x1

13-11-9-7-5 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 24/20″

Time cap. 10:00

Pacing. How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (burpee bxjo way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). So long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.
Tips. First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.

Snatch

A) Build up to days heavy:

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 4x1min On/1min Off:

• AMRAP: Squat Snatch

1st round: 40kg
2nd: 45kg
3rd: 50kg
4th: 55kg

Back Squat

• 5x2 *rest 3min between sets

EMOM 16

1: 45s Z2 Ski
2: 30m SB Bearhug Carry
3: 10-15 Heavy KB Swing
4: 10 Strict Pull Up

Accessories

A) 3-4x For Quality:

• 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
• 10-15 Slider Hamstring Curl

B) 3-4x For Quality:

• 10/10 DB Bent Over Row
• 10-15 DB Seated Lateral Raise**