1: 10 alternating weighted box step-ups (AHAP)
2: 15 kettlebell swings
3: 0:45 plank hold

ATPF WEEK 34 Day 3

BODYBUILDING E150sec for 4 rounds (30min total)

1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

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

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

3x3 split jerk (ascensing weight)
3x1 split jerk (ascensing weight to 90% 1rm)

3-4 sets of
8 Floor Press
8/side KB/DB Bent over Row

Kipping technique practice (kipping pull-ups, chest-to-bars, toes-to-bars, bar muscle ups)

--

20min of:
1+1 TGU
5+5 weighted cossack squats
0:45 wall-sit hold
8+8 banded lat pull downs
5-8 toes to bars
1-5 pull-ups, ctb, bmu

Snatch

A) Build Up To Days Heavy

• 2 Power Snatch From Blocks (Above Knee)

B) Squat Snatch

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x1 @115-120%

Metcon

3 Sets:

• 20 GHD
• 10 Bar Over Burpee
• 10/20/30 Power Snatch @50kg, 40kg, 30kg

Rest 1:1

Accessories

A) 3-4x Superset

• 6/6 Front Foot Elevated Split Squat (2xDB)
• 45/45s Copenhagen Plank

1×8@65%
2×6@75%
3×3@85% (deadstop)

Go every 2:30

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