Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

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

Do an EMOM for X rounds of:

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

Pick X, Y and Z.

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

--

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!

Squat Snatch
2x3@50
3x3@60
1x3@70

Hang clean
2x3@50%
1x4@60%
1x2 @70%
    
Push press
2x3 @50%
2x2 @60%
1x3 @70%

Back Squat
2x3 @50%
1x4 @60%
2x3 @70%

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Jog/Run
2) SkiErg
3) BikeErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Scapular pull-ups
8 Handstand shrugs
8 Hollow rocks
8 Tall kneeling halos
8 V-ups
8 KB Sots presses
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for deadlift
* Few short sets of other movements between weights as you build up OR after you’ve built up the deadlift
+
@ workout weight
200m Run
6 Toes-to-bars
6 Handstand push-ups
6 Chest-to-bar pull-ups
250m SkiErg
4 Deadlifts
8 Box jump overs
500m Bike erg

LÄMMITTELY
2 kierrosta - 45s./15s.
1. Hiihtolaite
2. Lankussa olkapääkosketus
3. Kevyt etuheilautus kk
4. Marssi kp suoralla kädellä

1 kierros - 60s.
1. Käänteinen tuulimylly
2. Kyykyssä kierrot
3. Nilkan liikkuvuus

VOIMA
3 x 10 takakyykky
3 x 6-8/puoli tuulimylly

CIRCUIT
3 x 35s./20s.
1. Köydet
2. Linkkari
3. Selän ojennus päinmakuulla
4. Tempaus lp

For time

5-4-3-2-1
7.62m Handstand walks
Rope climbs

Movement options.
Reduced rep scheme → 4-3-2-1 or 3-2-1
Handstand walk → Seal walks
Rope climb → Rope climb pull-up from floor

6x4min on 1min off, alternating between

AMRAP "A"
12 renegade row @2x20/12.5kg
9 dbl DB hang power clean
6 dbl DB thruster

AMRAP "B"
10 KB swing @20/12kg
10 (5/5) russian twist
10 goblet squat

400m juoksu
——-
10x YGIG
20 maljakyykky
20 stoh
20 askelkyykky
20 burpee
20 sit up
20 punnerrus
20 selkäliike
20 kb swing
——
400m juoksu