Back squat & front squat
Sama paino kummassakin, 2 min huilit settien välillä

8 bs/ 8fs/8bs/8fs etc
4 x 8 ( 50 kg)
4 x 6 ( 55 kg)
3 x 6 ( 60 kg)
2 x 4 ( 60 kg)
2 x 2 ( 65 kg)
Loppuun back squat 1 x 3 ( 70 kg)

Moderate weight x 6

PC+ 3x push press+ hang squat clean x 3 ( 45 kg)

Partner workout

AMRAP 9 mins
6 Dumbell Hang Cluster @2x22,5/15kg each person
12 T2B
18 cal row

REST 3 mins

AMRAP 9 mins
6 DB Front Rack Lunges each side (3/3) @2x22,5/15kg each person
12 DB Push up
18 cal row

AMRAP 9 mins
6 DB Cl&Jerk @2x22,5/15kg each person
12 box jump @60/50cm
18 cal row

Dumbell work is same amount for each partner, everything else is split as desired!

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

Olkoon loistava lihaskunto kanssamme <3

2 rounds

Bike 1min
30 squat säkin kanssa
Bike 1 min
30 sit ups
Bike 1min
20 box jump overs
Bike 1min
DB alt. snatch 12,5kg
Bike 1min
Lunges säkin kanssa 7,5m x 2

For time:
3 wall climb/ inch worm + 1-2 push ups
20 v-up/sit up/GHD
20 hang DB snatch
20 walking lunge steps (2xKB/DB front rack)
Rest 2min
5 wall climb/inch worm + 1-2 push ups
28 v-up/sit-up/GHD
28 hand DB snatch
28 walking lunge steps (2xKB/DB front rack)
Rest 2min
7 wall climb/inch worm + 1-2 push ups
36 v-up/sit-up/GHD
36 hang DB snatch
36 walking lunge steps (2x KB/DB front rack)

• 6 snatch-grip deadlift, followed by 6 clean-grip DL
• Every 5:30

50-40-30-20-10
-Push ups
-Air squats
TC 15min

ATPF WEEK 35 Day 2

CONDITIONING:

10 rounds for time:

1 Rope Climb
3 HSPU
5 High Box Jump (full extension at the top) (75/60cm)

Overall RPE 4.
Target: sub 75-90sec rounds.
Time Cap 18min.

Challenge yourself with one of the movements. Advanced athletes go with legless rope climbs and/or deficit HSPU/Wall facing HSPUStrict HSPU.

Scaling: 3 HSPU→ 2 HSPU or 3 Pike Push-Ups Box Jump→ lower box

Hiotaan tempaustekniikkaa

-tempaus sylistä
-tempaus polven päältä
-tempaus maasta