WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

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video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

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MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
2×2× 1+1+1@light barbell, rest btw sets 2min

DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
2-3×2@barbell..+..light weight, rest btw sets 2min

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

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POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 5× 1+2@60-65%, clean-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 3@up to 70%, jerk-%, rest btw sets 2min

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 10-15 Lu Raise (2x plate)

C) 3x Superset Of:

• 10-15 Ring Push Up + 30-45s Ring Plank Hold
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 10 Strict T2B // 15-20 Strict Knee Raise *rest 45s
• 10/10 KB Side Bend *rest 45s
• 30/30s Side Plank *rest 45s

Hang power snatch 5x3
Squat snatch+2ohs 6sets
DB row 4x10

EMOM 12 (Straight arm strength)

1) 3-6 Straight arm body levers
2) 3-6 Ice cream makers (on the bar)
3) Rest

ATPF WEEK 34 Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3)
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

For time

• 100 wall-ball shots
• 25 burpees
• 75 kettlebell swings
• 25 burpees
• 50 knees-to-elbows
• 25 burpees

400m juoksu
20 wall ball 10lbs
400m juoksu
25m kelkka työntö 40kg paino kelkkaan
400m juoksu
250m soutu
400m juoksu
20m burbee broad jump
400m juoksu
250m ski-erg
400m juoksu
25m kelkka veto 20kg paino kelkkaan
400m juoksu
50m farmers carry 2x16kg kb
400m juoksu
25m db lunges 2x10kg db

Tc 60min

2 Rounds

5 Jefferson curls
5 Inchworms
10 Scapular push-ups
10 Air squats
5-10 Tempo (slow) push-ups
8 Box jumps
+
@ workout pace
300m Row
12/8 (cal) Air bike
8 Burpees over the rower
– Rest 0:30 –
12/8 (cal) Air bike
200m SkiErg
10 Box jump overs

Sawo Triathlon ja Kesä Juhlat <3

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.