For time

• 1 minute of wall-ball shots
• 1 minute of sumo deadlift high pulls
• 1 minute of box jumps
• 1 minute of push presses
• 1 minute of rowing calories
• Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

ATPF WEEK 33 Day 1

WEIGHTLIFTING (1/1):
E90sec x7:
Power Snatch + Squat Snatch
DnG. Work up to a heavy double of the day.

Warm-up 00:30 / 00:30 x8:
1) Single under
2) front squat / press
3) inchworm burpee / burpee
4) push press / thruster

For Time (timecap 25 min):
5 rounds:
10 thruster (42,5 kg)
10 burpee over bar
30 double under

For time

• 30 toes-to-bars
• 20 lateral burpees over the dumbbell
• 10 alternating dumbbell snatches
• 24 toes-to-bars
• 16 lateral burpees over the dumbbell
• 8 alternating dumbbell snatches
• 18 toes-to-bars
• 12 lateral burpees over the dumbbell
• 6 alternating dumbbell snatches

Voit myös tehä eka voimat ja sit metconin

Conditioning

EMOM 40:

Min 1-2: 24 Cal Row
Min 3: 25 WB / 20 DB Snatch @35lbs (alternating each round)
Min 4: AMRAP: Burpee Box Jump Overs
Min 5: Rest

Gymnastic Strength

EMOM 10:

1: 8-10 Strict Pull Up
2: 10 Bench press (1-2 RIR)

-rest 5min-

EMOM 10:

1: 15 Legs Elevated Ring Row
2: 15-20 Ring Push Up

Optional Accessories

A) 4 Rounds For Quality:

• 15 Banded GHD Hip Ext.
• 10/10 KB Side Bend
• 30/30s Weighted Side Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over Plate Reverse Fly
• 10-15 Banded Face Pull

5 kierrosta

Supersetit
Lonkan ojennus taljassa 10 x jalka-> nouseva paino
8 pistoolikyykkyä lisäpainolla
2 min lepo

Bear complex 5 x 3 nuoseva paino
Power clean/front squat/push press/ back squat/push press
2 min lepo

5 x
Hang power clean x 4 + push press x 5 nouseva paino
2 min lepo

Loppuun 20 min venyttely

as superset: 4 rounds

8 bench press
+
5 (weighted) ring pull up

• vähän lisää viime viikosta

6 rnds for time
1 rnd Cindy
20m shuttle run
30 DU

T.C.: 12'

Snatch Engine

45s on/1min Off:
Until 30 Reps done

• Snatch @50kg

*ykkösiä
*Power? Alota ainaki poweri

For Time

3 Rounds:

• 8 DB Devils Press @22.5kg
• 10 Box Step Over (high box, ilman käsipainoo)
• 12m DB OH Walking Lunge

Cap: 9min
*Joku kikka tossa box step overissa tulee olee, mut tehään nyt vaa high box.

3 Rounds @ 1-2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises