Upper body strength
EMOM 12
1. 8-12 Pull ups / Aus / Body row
2. 8-12 Push ups
3. 20 Abmat sit ups

ATPF WEEK 32 Day 3

ACCESSORY (optional)

2-4 rounds, go by feel and rest as needed:

1) 1-3 Rope Climb
2) 5-15m Handstand Walk

Advanced athletes can go legless or with straddle rope climbs.

1:30/1:00/0:30 of each @ increasing pace

1) Row
2) Air bike
+
2 rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
5/way Scapular rolls
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Overhead squats (controlled tempo)
3 Power snatches
+
Build up to 2nd heaviest or heaviest power snatch weight
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ 1st weight
10/7 (cal) Air bike
3 Power snatches
6 Toes-to-bars
2 Power snatches
6 Chest-to-bar pull-ups
1 Power snatch
3 Bar-facing burpees

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
Choose your warm-up weights so that you beat your top weights from last week by at least 1kg before continuing up heavier.

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
all pulls full foot/flat footed
*halting -hold this position for 2-3 seconds before returning the bar to the floor
*pull from pwr pos.- hold this position for 2-3 seconds before pull.
2+2+3@85%, 2+2+3@90%, 2+2+3@95%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
example of rise 55-65-70%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

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Video: SIDE BEND *kb

Every 6 minutes for 40 minutes (6 sets):
500 m run
12 front squats 30/20 kg
9 push jerks 30/20 kg
7 tuck ups

1:30/1:00/0:30 each @ increasing pace

1) Run
2) BikeErg
+
Dynamic mobility
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
10m Walking lunges
10m Inchworms
10 banded Good mornings
10 V-ups
+
@ workout weight
200m Run
10m KB walking lunges
10m Burpee broad jumps
20/15 (cal) BikeErg
10 KB swings
10 Toes-to-rings

For time

• 5 deadlifts
• 10 chest-to-bar pull-ups
• 15 push-ups
• Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

Intermediate option

• 5 deadlifts
• 5 chest-to-bar pull-ups
• 10 push-ups
• Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

Beginner option

• 5 deadlifts
• 7 ring rows
• 9 band-assisted push-ups
• Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

5-5-5-3-3

Go every 2:30

ATPF WEEK 32 Day 3

Finisher (optional)
One round for the pump!

100 banded standing behind the neck press
100 banded biceps curl
100 banded triceps push-down

Target: big sets, huge arms!

Min 1, 5, 9: 30 Single Unders
Min 2, 6, 10: 20-30 Double Unders
Min 3, 7, 11: 40sec Crossovers Single Unders
Min 4, 8, 12: Rest