3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

AF WEEK 50, Day 2

CONDITIONING:
For time:

5-4-3-2-1 Rope Climb
10-8-6-4-2 Back Squat

RPE 4
Target: sub 10min. TC: 13min.
Bar from the rack. Unbroken squats, consistent pacing with the rope climbs.

Rxd: 100/70kg
Masters: 80/55kg
Advanced: 120/90kg

Tailoring Options: Decrease loading Use a rep scheme of 3-3-2-2-1 with the Rope Climb

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!

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Build to workout weight for thrusters
* Few short sets of chest-to-bars between weights
+
@ workout weight
200m Run
3 Thrusters
6 Chest-to-bar pull-ups
200m Run

1: 0:45 max reps burpees
2: 0:45 max reps box jumps

5 ROUNDS FOR QUALITY
- 10x DB Bench Press
- 10/10x Gorilla Row
- 10-15x Lu Raise

*Rest as needed

YGIG 20min

10 Devil's press (yhden käden)
10 Boxihyppy
40 Cal

"Säilyttäköön uusi vuosi sen mitä rakastat.
Tuokoon tullessaan mitä kaipaat.
Vieköön mennessään mitä taakkana kannat."

Horizontal straight & bent arm strength complex – 2 to 3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

3 kierrosta

8 x Bulgarian Split Squat - per jalka
lepo 60 sekä.

10 x RDL 65-70%
lepo 60 sek.

Wall Sit: 1 minuutti
Lepo 60 sek.

• Viimeisellä kierroksella kehonpaino askelkyykyt max reps