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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

Tee maastavedon jälkeen punnerrukset, jonka jälkeen lepää n. 30-60s.

Back squat 4 RM, then 3x3 @ same weight

4 rounds for time:
- 300 m Row
- 10 Push-ups
- 5 Bar Muscle-ups
Goal: Sub 10 min

10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

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

Nousevilla painoilla

ATPF WEEK 33 Day 1

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

10 rounds, 60s rest between rounds:
- 5 deadlift
- 5 dumbell row
- 5 front squat
- 5 push press
- 5 burpee
2x15kg dumbell, each round without letting go of the dumbells

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