OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-

Run 1.2km
Row 100/80 cal
Run 1.2km
Bike 100/80 cal
Run 1.2km

(Time cap: 35min.)

OPTION 2.

Run, Bike, Row
Easy aerobic pace
45-60min.

Every 2min x 8

A) 4-4-4-4 bench presses
B) 5 strict chin-ups

1) Banded strict chin-ups

3 sets x 6

Go every 2:30

--

2) Knee tuck chin-up hold

3 x 5-30s hold

Go every 2:00

ATPF WEEK 34 Day 3

Finisher 2-3 rounds for the pump!

1) 15 DB Biceps Curl + 20m Gun Rack Walk
2) 15 DB French Press + 30 Banded Triceps Extension

Tempaus+vala 2x1+1
34kg tuli vielä, 36kg ei tänään lähteny, loppuun vielä yks setti 30kg

Rive+etukyykky+työntö
2x1+1+1
30,35,40,44,45,49,52

Takakyykky
Kakkosia 45,60,70
Neloset 80,85

Ja loppulankkujumppa!

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

For load

• 1 snatch-grip deadlift
• 1 snatch pull
• 1 snatch
• 1 overhead squat

A,
Axle Bar Clean & Jerk 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to a heavy single in 15-20 mins.

Use any "odd object" to change things up.

B,
5 rounds for quality of:
Zercher Carry, pick load, 15m

C,
In 5 mins, for max reps of:
Run, 800 m
max reps in remaining time Push Jerks, 84/57kg
-- Rest 1:30 --
In 4 mins, for max reps of:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- Rest 1:30 --
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Double Unders

Goal
Have 1 min or more to work on each movement.

D,
3 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Perform as a complex.

Rest as needed between rounds.

RestDay!